Intuition Isn’t Woo, It’s Wisdom Your gut instinct is your built-in GPS. But if you were ever told you were “too sensitive,” you may have stopped listening. Isabelle shared how learning to trust her intuition was the spark that changed everything.

“We create a voice that’s not supportive to ourselves because maybe the world around us wasn’t either.”

The Inner Saboteur Isn’t the Enemy Self-sabotage isn’t about failure—it’s about protection. Those “bad habits” may have saved you once. Now? They might be holding you back. Isabelle shows us how to work with our patterns instead of against them.

“I called myself the great escape artist. I avoided feelings my whole life.”

Swap the Word “Restrict” for “Nourish” Want to create lasting change? Stop punishing yourself. Ask instead: Does this feel nourishing? That question alone can change how you eat, move, and show up.

“I use the word ‘nourish’ to reframe everything—my food, my workouts, even my calendar.”

Your Brain Doesn’t Understand “Don’t” Trying to white-knuckle your way out of cravings? Doesn’t work. Telling your brain, “Don’t eat the cookies” only makes it want them more. Isabelle explains why curiosity works better than willpower.

Your 7-Year-Old Self is Still Driving the Bus Many of our go-to habits come from moments that felt small but stuck hard. That one comment, that one experience? Still playing in your head. Isabelle’s Nourish app helps you go back, revisit those moments, and create new stories.

“That pattern isn’t who you are. It’s who you needed to be. Now you get to choose something new.”

Let Your Feelings Be the Scale What if confidence didn’t come from a number? What if how you felt in your body mattered more than how it looked?

“If I feel amazing, why would I let a number on a scale take that away from me?”

The Nourish App: Deep Work, Made Simple Isabelle created the Nourish App to help you:

• Reconnect with your intuition
• Heal emotional eating patterns
• Release childhood stories

Each guided activation is short, powerful, and focused on helping you feel better—not just fix something.

BONUS: Your first month is free!

The next time you find yourself spiraling, skipping workouts, or standing in front of the pantry, ask yourself:

What would feel nourishing right now?

That one shift? Might just change everything.

Screenshot this post or podcast, share your biggest aha moment, and tag us! We want to know: What part of this conversation cracked something open for you?

CONNECT WITH ISABEL: Facebook 
Website https://isabel-chiara.com/
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Nourish app free month https://isabel-chiara.com/podcast-gift/

CONNECT WITH ME:
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The post How to Stop Sabotaging Yourself and Start Nourishing Your Whole Life appeared first on Kim Barnes Jefferson.

Ever felt like trying to achieve your goals is like pouring water into a bucket with a hole at the bottom? Hey, we’ve all been there, right? It can feel like you’re waking up at the crack of dawn, hitting the gym, and skimping on precious sleep because working out is good for you, right? But what if I told you there’s another way? I’ve got some golden nuggets for you: prioritize consistent actions that bring in those big results, rather than chasing the elusive perfection.

Do you believe that in order to be consistent? You have to make some serious trade-offs. Are you ready to give up  passing out in front of the TV for better sleep? Maybe it’s time to create a killer bedtime routine to supercharge your daily schedule. The answers to these questions hold the keys to your consistency kingdom.

Now, let’s talk about tackling life’s curveballs, my friends. Understanding the obstacles and having some contingency plans up your sleeve can keep you laser-focused and ready to handle whatever life throws your way. And hey, I from time to time you may need to bring in some expert coaches to help you maneuver through life’s unpredictable maze.

I’m sure you’ve been told that losing weight is all about slashing calories, but not so fast! I have a refreshing approach, considering hormonal changes, especially for the amazing women going through menopause. Guess what? Even a brisk walk can move the needle in the right direction.

I don’t know who needs to hear this, but don’t get bogged down in the nitty-gritty details that don’t move the needle. It’s all about nailing the basics and showing yourself some love when you miss a workout. Heck, even a quick 15-minute walk can clear your mind and get you pumped for more action.

Life’s got its rhythms, right? Whether you’re in the midst of a crazy busy season or sailing through calm waters, it’s all good.  I’ve got a neat trick for you – plan out your next 90 days based on where you’re at. And I’ve got a little secret weapon called #lifestyle66 a program that’ll keep you on track and flaunting your consistency skills.

#lifestyle66 is all about keeping the momentum going with simple yet powerful activities that are sustainable. Forget those extreme approaches that fizzle out. It’s time to embrace doable and joy-filled activities that naturally breed consistency.

So, my friends, armed with this fresh perspective on the incredible power of consistency in health and life, let’s embark on this journey with a bang! Embrace the beauty of simplicity and aim for consistent growth rather than chasing the elusive perfection. Remember, consistency is the true magic of Fit Girl Magic!

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Website:  http:://kimbarnesjefferson.com 

The post Here’s What You Need To Know About Being Consistent appeared first on Kim Barnes Jefferson.

Today my guest Arianna Bradford debunks long-held beliefs surrounding ADHD. Often characterized by difficulties with organization and focus, ADHD has long been seen as a disorder. But in our “ADHD” episode, we turn that notion on its head. Could the problem be how we view ADHD, rather than ADHD itself? Arianna passionately argues that ADHD may not be an issue with those who have it, but with the societal structures around them.

Ladies, society places immense pressure on us to constantly produce, organize, and focus. For individuals with ADHD, navigating these expectations can be tough. But should you feel ashamed for needing a break? Absolutely NOT! At Fit Girl Magic, we believe acknowledging our mental health and ensuring self-care IS productive. Taking each day step by step and postponing tasks are perfectly okay—and Arianna reassured listeners that it’s high time we destigmatized this.

Arianna dives into the pressures faced by ADHD children, who often receive more negative messages than their counterparts. This negative climate can foster a fear of being seen as a problem and drive the child to perfectionistic behaviors.

We also chatted about the common misconceptions surrounding ADHD and how important it is to differentiate between self-diagnoses (especially from social media) and professional guidance.

Arianna also dips into the less-known territories of PMDD, its common occurrence in autistic women, and the unique hormonal responses experienced by this group.

But hold on – it’s not just about medication, folks. Arianna passionately insists on the importance of an arsenal of tools, like alarms, psychotherapy, and of course, good, old-fashioned self-care!

In our quest for understanding ourselves better, we may not always hit the mark the first, second, or even third time. But Arianna beautifully emphasizes that seeking help from health professionals is a journey of discovery, not a destination.

We ended this jaw-dropping episode with a reminder to approach tasks, big or small, with compassion for ourselves and our capabilities—an extraordinary reminder for everyone, not just those with ADHD.

Whew! What an adventure our “ADHD” episode was! This was a roller coaster journey of debunking myths, embracing our individuality, and learning to love all the unique quirks that make us, US!

Have a listen and share with me one big take away.

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

Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1

Website:  http:://kimbarnesjefferson.com

The post What You Need To Know About ADHD appeared first on Kim Barnes Jefferson.

In this episode, I take a closer look at the benefits of consistency, share success stories, and provide tips for staying on track.

Let’s face it we all have busy lives, and finding time for exercise can be challenging. However, the key to achieving our fitness goals is consistent practice. Improvement takes time and practice, and starting with simple steps can lead to remarkable progress over time. Let’s take the story of one of my clients, who works hard and juggles many responsibilities from home. She often feels like her “me-time” is limited, with work and dinner taking up most of her day. However, by committing to just 20 minutes of exercise at least three times a week, she has already seen a significant improvement in her energy levels and overall well-being.

Scaling back commitments is also essential to avoid burnout. It’s okay to say no to certain things and prioritize your health. Sometimes, this means sacrificing other commitments, but the payoff is always worth it. When it comes to fitness, remember that it’s a journey, and change and trade-offs are necessary to achieve our desired results.

Nutrition is another area where consistency is key. Diet culture has taught us that it was all about following strict food rules, which can leave you feeling guilty and deprived. However, by simplifying our approach to nutrition and being more mindful about our food choices, you can get healthier, more sustainable lifestyle. This was me! And one day I finally just got tired of the obsessing, the 2nd guessing and the micro-managing. I wanted to finally go on vacation and not lose my shit! I went on a 30-day trip and gave myself 3 actions and man that was such a game changer! By making small changes to my diet and being more mindful about my food choices, I was able to maintain a healthy weight without feeling deprived.

It’s crucial to make a mindset shift when it comes to consistency. Instead of fixating on reaching perfection, your focus should be on consistent practice and progress, no matter how small. Whether it’s going for a walk, practicing yoga, or lifting weights, doing something every day is better than doing nothing at all. Elizabeth Gilbert once said, “Whatever is practiced will improve,” and I truly believe that.

Finally, remember that consistency is not always easy, but it’s worth it. Find a support system, whether it’s a workout buddy or an accountability partner, and celebrate your successes, no matter how small. Remember, Rome wasn’t built in a day, and neither are your fitness goals. But with consistent practice and progress, we can achieve our healthiest, happiest selves.

Consistency is the key to achieving our fitness goals, whether it’s in sports, nutrition, or your workouts. It’s important to remember that improvement takes time and practice, and starting with simple steps can lead to significant progress over time. When it comes to fitness, consistency is not always easy, but it’s worth it. By shifting into a mindset that focuses on consistent practice and progress, finding a support system, and celebrating our successes, you can achieve your healthiest, happiest selves. So, who’s ready to consistent practice and let the magic happen!

#lifestyle66 is happening in January, helping you to Jumpstart your 2024. If this sounds like you hop on the waitlist.
I have an incredible black Friday coming your way.

Facebook group https://www.facebook.com/groups/fitgirlmagic
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The post How Consistency Can Transform Your Fitness Routine appeared first on Kim Barnes Jefferson.

Let’s dive into the Greene Climacteric Scale. For many of you, you are like what the hell is that? This doesn’t sound like it has anything to do with menopause.  But it does!! When I started my perimenopausal journey, I was like, what in the hell is happening to me?  No one sat me down and said this is what would happen to your body during this time.  And for me, like many others, it started for me around the late 30s.  In my mind, menopause was something that happened in your 50s and 60s, so it didn’t make sense to me at the time.  BUT! The average age is actually 51 that you enter into menopause and symptoms can start as early as 10 years prior to this. You may have heard about it, but no one has ever said this is what perimenopause is and this is how long it lasts.
This is the bulk of what we are going through right now! Listen right here
 
So.. what is the Greene Climacteric Scale? This scale was developed back in 1976 by J.G. Greene. It was a self-administered test for doctors to better understand what was going on with their patients. This scale is a tool to help you identify and walk you through where you are in your menopausal journey.  This scale is a great tool that can be used by you and your doctors to better understand and track your symptoms over time.
 
The scale is broken into 3 areas:
1. Psychological things that are happening to you.
2. Physical things that are happening to you.
3. And also, what is going on in your vascular system… AKA hot flashes!
 
As we go in-depth into this scale, what it says is that if you are experiencing 12 or more of these symptoms, you are most likely on your journey to menopause. However, if you are not experiencing 12 or more, but experiencing things that are really impacting your life, have a conversation with your doctor.
 
I love this scale because I can keep a time frame of tracking this for months on end. Then you have DATA!  If you go in with data and show this is what you want, and I am not going to be dismissed…. You can be more confident as to what you need to get across to the doctors.  This tool is really going to help you better understand what is going on.  I have created a document so you can easily download it and it has a more in-depth explanation about what the symptoms are so you can go along and track it. (The link is at the bottom of this blog!!) https://kimbarnesjefferson.lpages.co/menopause-checklist
 
Here are just a few symptoms you can be experiencing that the checklist goes over. Hot flashes, Vaginal dryness which is caused by estrogen starting to wane from our body and can cause this and cause problems, irregular periods, one of the most hallmark telltale signs, joint pain, and weight gain, which was the biggest thing for me, that and the hot flashes.
 
Psychological.
This comes in the form of anxiety, or a constant state of anxiousness. During this time, our nervous system is on high alert. Some people experience it to the point that they can barely breathe, panic attacks, tension, and nervousness all the time.  They may also experience the inability to calm down or even the loss of interest in things that used to bring them joy and difficulty concentrating.  You could be feeling unhappy, depressed, or feeling things you have never experienced!  Loss of interest in sex, crying, and uncontrollable emotions are all symptoms. 
 
Track these things. Track for a couple of months or even a year. Are my symptoms subsiding? Or am I finding myself checking more boxes?  Am I finding myself staying in the same pattern?
 
Physical.
A lot of us are more attuned to this physical piece.
●      Difficulty sleeping or cannot fall asleep.
●      The feeling of my heart racing and beating quickly. 
●      Always feeling exhausted.
●      No energy no matter what you do, you always feel blah.
●      Feeling dizzy or faint – The signals are not getting to all of the systems in our body correctly, so dizziness is something most people don’t think is related.
●      You start to feel numb in pieces of your body.
●      Headaches – this is this broad thing as well… but again, pay attention to it.
●      Difficulty breathing – Can’t catch your breath like you used to.
 
Vascular.
The night sweats and hot flashes are what most people think of first when it comes to menopause.  It is the most common symptom and often the first symptoms.
 
If you go to the link below, I’ve created a menopause symptom checklist. https://kimbarnesjefferson.lpages.co/menopause-checklist We talk about this, but also break down what it is and what we can be experiencing so you can have an intelligent conversation with your doctor about WHAT is going on in your body.  You can go in armed with an intelligent conversation so you know if your doctor will be there for you during this time, or you may need to find another practitioner if they won’t be there to support you at this time.  For me I had to seek a functional doctor. My GP was great for all the basics, but I need help from somewhere else, another guide.  I want you to go in informed so there is no confusion as to what could be potentially going on.
 
I am giving you this broad overview. And my hope is that you don’t overthink the shit out of it. My hope is that you can say, “AHHHH ok now I know what is going on with me.”
I also want you to be able to have that intelligent conversation with your doctor. I want you to master it and get through it unscathed.
 
We also really need to focus on our health. – Exercise, Nutrition, Hormones, Habits.
Exercise – This is not about going crazy and crushing stuff.  It’s about being smarter about your exercise.  What makes a good workout 40+? What will help drive my hormones and keep them as stable as possible?
 
Nutrition –  Get in there with your nutrition and pick your nutrition battles.  Stoke your metabolism to feed your brain and heart health.
 
Hormones – What is going on with my hormones, what they do, how they manage insulin resistance, cortisol, stress response. HRT – non-HRT options. Understand all the symptoms you are experiencing.
 
Current Habits – What are the current habits I have right now and how do they have to change so I can better manage my menopause? How am I with stress management? How am I doing with that nutrition?
 
You need to figure out how to get better about your commitments to yourself as well as to everyone else.  Those of you listening, I know many of you are great at helping others but ourselves.. We can put our shit on the backburner like no one’s business!
 
I am working on a program to help you break through and navigate this menopause. If this is interesting to you, hop on the waitlist because this is coming this fall and you don’t want to miss it!
https://kimbarnesjefferson.lpages.co/womenwhothrive_wait23
 
 
Disclaimer:
I am not, nor am I holding myself out to be a doctor/physician, or any other medical professional I am not attempting to diagnose, treat, prevent, or cure any physical, or mental disease or condition. The information provided in this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment You agree and acknowledge that is for information and educational purposes only.
I am not providing medical advice, in any way. Always seek the advice of your own medical professional.
 
 
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

Other podcasts you might be interested in
What every women should know about menopause

Who else wants to figure out menopause

The post How to track your menopause journey appeared first on Kim Barnes Jefferson.

So, I am going to break down 8 things that are going to help you stay on track and it’s not about having superpowers, it is about being able to get to a place where you ask yourselves questions before you take action.  You need to stop spending more time in your brain wondering WHY I did this. HOW did that happen? I SUCK! And all the negative loops we go through when we eat or drink something that wasn’t intended.  Do I have those moments? They’re few and far between. But I am taking control of my path. If I choose to go off track it is going to be because I want to.

We need to have more self-awareness, and more self-intelligence around the areas we struggle with. The temptations that pop up knock you out of the game.  For many of you, it’s challenging to avoid the temptations that will derail your progress. And that is what we are talking about today! These practical strategies will help you stay on track!

1- I NEED to know where I am driving the bus. SETTING CLEAR GOALS is essential!
Many times, you set a goal but you keep moving the finish line.  It’s ok to reestablish and re-set your goals. It’s okay because you are aspiring to something. But if the goal is to lose belly fat and you are NOT happy after losing that and you create another goal to chase happiness, then that is when you need to take a step back and understand. What is the WHY behind it?

You have to understand. Why do you want to lose weight?
Why do you want to reach this goal – what are you hoping to achieve that will provide you with the motivation to help you avoid temptation along the way? Be specific. This is WHAT the goal is. With your WHY… this is the big circle that encompasses everything you do.  Ask yourself WHY your goal is important to you.  Is it about your health? Is it about getting off medication? Do you want your pants to button? Have self-confidence? Feel better about yourself. Have more energy, etc!  All of this… what is that thing that is your motivation. Your WHY Is your motivation.

2 – BIG KEY – Create a deadline.
Creating a deadline gives you a flexible structure!  This isn’t about rushing either.  This deadline is not to help me rush to consistency but help me to understand where I am getting and create a weigh station.  Live your life in 90-day increments. In 90 days, you should be able to see SOME change!  You create this deadline so you can see what you can achieve in this time frame.

3 – Self Awareness.
This is really challenging for a lot of people. It’s starting to identify your triggers and patterns and behaviors.  Are there certain foods you eat that when you eat them you become a hungry, hungry hippo!? Are there foods that you eat, and you become bloated? Are there foods that make you feel like crap? Are there food triggers? Are there people triggers? Are you around these people and you find yourself just throwing caution to the wind and saying whatever! Do they trigger you to just have whatever?  Do you notice certain patterns of behavior? What is the trigger when that behavior happens?  There’s a stimulus, an action, and a queue.  You have to stick with your boundaries because if you become more self-aware of what causes you to fall off track, then you have more opportunities to navigate around it.

4 – Become more accountable to yourself.
Accountability is crucial when it comes to staying on track.  You are going to regularly evaluate how you are doing so you can celebrate your success and reflect on anything that needs to be improved. In my Operation Consistency program, you map out the tasks that are going to lead to not only better health but greater consistency and complaint. That way you can start to feel what it feels like to be accountable to yourself. What does it feel like to celebrate success and any area you want to approve?

It’s not about perfection, it’s about progress.  When you work in that program you are only allowed to pick 1-3 things. You are not doing ALL the things.  Scale down so you can speed up! Accountability is crucial to helping you stay on track.  You can also find accountability buddy! What do you need to be accountable for?

5 – Create solid habits.
One of the ways I do this is we take an action, your goal is to lose weight, so what are the simple actions you can start to take right now to help? Eat more vegetables? How are we going to do that and measure it?  Then we assess and analyze. How is it going? How many days a week can you do that? How are you feeling about it? Is it easy or hard? Then we can go back and assess, correct, and repeat.  When you do this, you start to create solid habits. And the Fit Girl Magic Formula is great habits lead to great routines, and those routines lead to consistency, and that consistency leads to lasting results. Healthy habits are the foundation for successful weight loss!

We are improving and creating these sustainable routines. Such as regular exercise, mindful eating, stress management, self-care, sleeping, etc. These are the foundations of weight loss so we can build up the armor for those temptations. I told myself I’m going to the gym, I told myself I’m going to get 8 hours of sleep, I told myself I am going to eat an extra cup of vegetables. And going back to accountability, I need to hold myself accountable for these things.

I want you to get away from this meal plan thinking and start seeing how food makes you feel.  Are you getting protein every meal? Are you getting in good fats? Are you getting in vegetables throughout the day?  Are you creating these habits that are setting you up for success?

6 – If then statements.
We all get tripped up by the same stuff…  What is tripping you up the most?  Come up with the scenarios that happen for you. We all have the same things and the same shit that pops up all the time. Sit down and consider the situation that is going to pop up.
Go through these scenarios so you have the strategies in place so that you can navigate those moments, so you are prepared and empowered in the situation. And create those If-Then statements for those situations.

7 – Have flexibility and adjust the plan if needed.
This is paramount on your weight loss journey.  This helps us reflect on what is working and what is not working.  You have to get out of this rigid mindset!  You cannot be restrictive!  You have to be open to new approaches.  Throughout this journey, you are learning and adapting as you work through these various scenarios, so you need to be flexible and be okay with change!

8 – Gratitude.
Gratitude impacts your mindset.  It’s so easy to think about all the negative crap in our life!  Even if it’s one thing that you are happy about, write it down!  One thing you are happy about and WHY! What are the little things that happen in life that make you happy and grateful?  Think about those things as you go through this and your day and keep a journal with them in it!

So, here are those 8 things that I know will help you to stay on track or get you on the right track!  These are ALL the things I see daily and have gone through personally and know with these simple tweaks and changes in your lifestyle, you can get closer to your set goals and just feel freaking good!

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

Surely Wine No alcohol wines Save 15% –
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The post Are You Failing For These 8 Common Weight loss Pitfalls appeared first on Kim Barnes Jefferson.

Ashley is a leading expert in sustainable weight loss who helps women heal their metabolism, balance their hormones, and achieve body-composition changes that last a lifetime.

So, let’s dive right into it!
 
Most of you go to the doctors at least once a year and they give you baseline tests.  For many women, can they get away with those baseline tests?
Women fall in the category of usually feeling really good! But we are all human so you are going to have days or nights where you don’t sleep well or are stressed out because you have a lot going on, but generally, if you can reflect over your days weeks, and months and say my energy is great, I can do what I need throughout the day, my clothes fit comfy, I am at my healthy weight, my appetite is great, I can nourish my body. Then you are doing well.  If you can check all those boxes, I would say surely, the annual tests or routine exams are all you would need which would include, blood work, mammogram, and ob appt.

Now I feel good and mostly healthy, but if I am experiencing some of the symptoms above, what are the next level of tests I may ask my doctor to run? 
Let’s say you aren’t feeling well and yes, it’s broad, it will look different for all of us!  It is very relative to the individual.  If you are a woman and regardless of your age, I would say if you are younger than 30 and you are gaining weight, you don’t feel healthy, you are not sleeping well, not having a regular cycle or you’re miserable, if your energy is off, if you can barely eat anything and gain weight when you look at food, then sure, if you check those boxes this is definitely a sign of doing a deeper investigation as to what is going on.  A part of this could be testing, but I would say instead of doing hormonal testing right away you can also start with a lot more basic things; diet, lifestyle, working, etc.  If you are doing everything right, and still checking these boxes, then definitely getting a test run can be an option, but you want to make sure you need the test, and it will be of value to you.

You can take a test and if your lifestyle isn’t dialed in, you are still going to struggle. You’ve invested money if you pay for them and aren’t covered, you are going to be spending money and end up no further ahead.  Do a full evaluation and have everything assessed then at that point you can determine if you need testing and if so, what type should you get done.  Contingent on your symptoms, what you are feeling, and what you are experiencing?

Start off with the basics first, building the foundation and looking in at 6 months and see where we are.  These are the results; this is where we are.  Now let’s determine if you even need testing!

“If deep inside you feel something is wrong and you feel something just is not right, I will never tell a client to hold off on getting medical care. Be your own health advocate and never push those feelings aside.”

One of the things I always tell my clients is this. What you are telling me right now, the symptoms you are sharing with me very much seem to be based on nutrition, your exercise, your lifestyle, I see what you’re eating, I see how you’re moving. A lot of these actions are leading to you feeling this way. I truly do believe that starting off with the basics, cleaning up your nutrition, your workouts, and your sleep, is a great place to start.  But if I have someone that’s really having some concerning symptoms, that is really complaining of just a new level of low energy and not feeling well, I will always say go see your medical doctor, as I’m not a medical doctor. If you do feel like something just isn’t right, it’s not going to hurt you to get testing to be safe.

We hear a lot about our thyroid, it’s the first test that pops up in our heads. At least for me, it did! The tests you work with, does that really give you a good idea of what is going on if there is a hormonal level or should you really blow out and do the T3, T4, and free thyroid in addition to the TSH test?

If you are experiencing a lot of the symptoms that would equal hypo and hyperthyroidism, then you should do these.  Definitely ask that you are ensuring you are doing the T4, T3 and definitely looking at reverse T3 and thyroid antibodies.  It can definitely take a deeper look into what is going on with your thyroid hormones.  If your thyroid isn’t functioning properly you are going to see other really nasty side effects, not just weight gain or weight loss.

When it comes to hormonal testing. Does it make sense for me to start to test estrogen, progesterone, and testosterone when we are feeling like we are in that perimenopausal stage to assess where I am or is it more about symptoms vs hormones? 

I help a lot of women that are perimenopausal and menopausal and there is a lot going on, different symptoms, and sometimes it is confusing.  Many different things you can question with a client.  The number one thing I would say is if you are doing all the things, not by your definition but also by an expert, and you are still not making progress, then we need to pause and test your thyroid function.  Get your sex hormones tested at your doctor’s office as well as several other tests you can do to see what is really going on; testing adrenal health, insulin, and glucose, Dutch testing will not only look at sex hormones but will look at several other hormones.

It’s going to impact weight loss, fat loss, energy, sleep, and sex drive.  But if you have gone through all the steps to change the things you have discussed and still not seeing results, then you have to look at testing this stuff and discuss other options.  Some of our tests will be covered under insurance so start with their doctors.

Dutch Testing – Is this a test that I need to go to a functional doctor, or can I get it through someone else?

Yes, it really depends on where you are located and your doctor.  Some doctors don’t even know what a Dutch Test is.  But some doctors do and take a more holistic approach, practice natural medicine, and know what it is.  But it doesn’t hurt to ask OR google and see if anyone near you offers that test.  It’s a test you do in the comfort of your home, you just follow the instructions. The test is mailed to you, you go through certain tests on specific days, and then you send it back. Afterwards, the person you are going to see can read that test for you.  From there you can make your lifestyle changes, nutrition changes, supplements, etc.  You can also re-test in the future to see what has changed or they feel great, and they do not need to re-test!

What does the Dutch Test actually test?
It is a comprehensive test and takes a deeper look into your hormones, all things related to your adrenal glands.  There are a lot of things that it looks at. Now as far as getting your thyroid tested, I think going to your doctor and having them do a full panel is where you would go. But if you are really concerned or experience a lot of the symptoms that we talked about earlier, you can take a deeper look and do a full panel, but when it comes to your sex hormones, or you’re worried about your adrenal health, your cortisol, which if you feel like you’re really struggling with elevated cortisol or low cortisol, which by the way, has a lot of symptoms too. This is a really great test to get, and it’s going to take a deeper look at a lot of different things. I love this test and I do feel like it is very comprehensive and takes a deeper look into all of the hormones.

The one thing I want to add is that if you’re going to get a full blood panel, I suggest that you do it fasted just so you can have a really clear idea of what your fasting glucose is, your A1C, and also, it’s going to definitely impact things like your cholesterol.

What is the advantage or disadvantage of doing a urine test vs a blood test?
It gives you a better analysis of the way the Dutch Test is getting assessed.  It looks at your hormones over a 24-hour period and is a more effective way to really take a look at your hormones.  You are taking that urine test at certain times, certain days, etc.  You have to follow the guidelines otherwise it will not be accurate data.  It allows the lab to measure things in a more effective way than simply going to the doctor and getting blood drawn.  The way you take this test, it is going to show your hormones and how they fluctuate throughout the day and not just in one moment of time.

Blood sugar. So many people were talking about this. We talked about doing these tests by fasting. What is the benefit of doing them fasting vs having some food in your system?

When you do your blood test and specifically glucose, doing fasted is key because you want to see what your fasting glucose levels look like.  You can also take your blood sugars throughout the day.  Caffeine, and stress throughout the day can raise your blood sugar so that is why fasting is more accurate.

Lipid markers – cholesterol, triglycerides.   Is this something we should monitor as I move into perimenopausal and menopausal age?

Yes, we should all monitor even those under the age of 40.  The goal is to get that good cholesterol as high as possible.  And if you are investing in nutrition coaching, or with your workouts, definitely paying attention to that can be encouraging because you will see those things improve when you clean up your diet.

Personally, being able to work with a person and have direct contact and have someone who can really troubleshoot and guide you through is very helpful when you are navigating all of this.  Start with symptoms first vs shoulds. Then build from there, start with those base-level blood tests, and physicals once a year, then build in how you feel.

Do your homework, do your work upfront, determine who you want to work with, ask great questions, connect with them, all of those things. But I always tell my clients, you know, when you go all in with one approach or one company, it’s really important to stick with that.  And I get it, it does get really confusing when you are following, people on social media that are essentially all say vastly different things. It can get confusing because you aren’t an expert, and you may not know what BS is and what’s real.

Be confident in your choices and what path you choose to take.  At times it can be really paralyzing because you don’t know what to do next.  Just try and step back and try a different approach.  Get help and then go all in with whom you get help, then focus on that and you will do great versus being confused and not knowing what to believe.

It’s very easy for us to buy our way into fitness but at the end of the day, we have to do the work even though we don’t want to. No one can skip that. You have to do the work. It’s time to stop beating ourselves up and feeling like things aren’t working for us because you aren’t doing something right.  When really the struggle is real for everyone.  We all have a day one. We all have to start somewhere.  The work isn’t easy and it’s hard for all of us in our own way.  Keep showing up, keep taking action and you will get the results you want.

What is the one thing that makes you feel magical? 
Really being able to make an impact on other women all around the world and to be honest, first and foremost my daughters.  They are 5 and 7 years old. They watch what I do, they copy me, and they do what I want to do.  So, teach them from a really early age to move their body the right way, nourish their body, and don’t starve it. Not one size is perfect, beautiful is all different sizes and shapes.  Don’t look like mom, look like you, whatever that is going to be is beautiful.

Then helping women realize they can really regain their health, you are never too old to start, and you are never too late. You can still live your best life and that really does light me up!

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

Perform:
https://kimbarnesjefferson.lpages.co/freeresources_v1/ 

Instagram handle:
https://www.instagram.com/ashley_fillmore1/ 
Website – Lose Weight and Inches Sustainably by Healing Your Metabolism: 
https://metabolicfix.purfitstudio.com/store 
Podcast – Cheers to Your Success!: 
https://metabolicfix.purfitstudio.com/podcasts/cheers-to-your-success 
FREE E-Cookbook & Meal (30 gluten-free recipes and a sample weekly meal plan) Plan: https://metabolicfix.purfitstudio.com/offers/zSbizqj5 

The post Unlocking Wellness at 40+: What Lab Tests Are Essential for Optimal Health appeared first on Kim Barnes Jefferson.

The post I need To Focus On These 5 Things To Change My Body appeared first on Kim Barnes Jefferson.

Let’s define Self-discipline, shall we? So, Self-discipline is doing what is necessary even when you don’t want to. If we say we want more discipline, we have to lean into doing things EVEN when we don’t want to. This is how we show up for ourselves!

You have to start to tell yourself that these are the things you want. What do I really want out of life? Am I looking to work out? Are evenings best for me, is it even the workout I want to do, is it realistic for me? Am I doing things because I think I should be doing them, or will it move the needle? You are in control and no one else is.

When it comes to creating self-discipline, you have to have a plan. It almost always requires creating a plan. The self-disciplined person doesn’t take on too many actions. You don’t want to become overwhelmed. Plans help us to think of unforeseen obstacles and come up with contingencies. If then planning is something I am ALL about! If something happens then I am going to do this. This will help me think of the things that typically trip me up.

Come up with a 24-hour plan or a weekly plan. Map out the next day or next week, whatever works better for you, and whichever you prefer. Then write down 3 things you are going to get done that day and keep it simple. Construct the plan so you can start to take action and minimize the need for self-discipline. You have laid out the steps and now you just need to follow the breadcrumbs.

Create some type of accountability.
Sometimes you don’t have control. So, you have to start to think about developing these pieces of how we are going to accomplish this goal and what is the accountability? Am I going to check in with someone? Whatever that piece of accountability is for you, define it. What does it look like for you?

Habits!!!
You have to develop your habits. When you created habits, you don’t have to depend on discipline so much. Your discipline is rooted in what you do daily, weekly, and monthly. That habit has to start with a trigger. At first, it’ll feel awkward, but soon it will become part of your subconscious and you don’t even think about it. Once you get into the groove it’ll feel easier for you!

Avoiding overwhelm and procrastinating.
You stress yourself out that it has to look this way or that way and if it doesn’t look like that it stresses us out. If you continue to procrastinate, you will always be overwhelmed. There will always be stuff added to our to-do list, that is how life is. You have to start to meet life hurdles and speed bumps. What do I need to do, what can I delegate to someone to help with and what can I dump?

This will include setting boundaries as well. Are there boundaries I need to start putting up here? Stand in your power and for your own mental health, you need to start saying no to stuff. No is a complete sentence!! This motto changed my world! I was the queen of over scheduling before this. Look at how we can avoid overwhelm and how procrastination is keeping us from where we want to go.

Sit down. What do you want? And how can you start? For the next 30 days, what can you actually do? Self-sabotage happens because we missed a step or 2. You NEED to define what you want. And you need to be clear about it. You will not get those results you want if you don’t define what it is you actually want! As your coach, I invest in you, so you HAVE to be just as invested in your goal as well. The coach has to be 30% invested and the client has to be 70% invested! You have to do your part in this.

Schedule a VIP session with me. We will work together to develop a plan and will help you get that detailed plan. We will talk about how to hold yourself accountable. How do you know you are hitting those steps? Sometimes we need to reroute and that is ok!  That way we can practice that self-discipline and practice that self-control. Then we know we have that plan.

You can stay on track, and it aligns with where you want to go. So, if you stick with this self-discipline process, you are going to get these healthy habits, and you are going to find your Fit Girl Magic. – Which are those great habits developing into great routines, and those routines develop into consistency and consistency is what is going to give you life-long results!!

If you want to have more of them, these are things we are going to discuss in the Belly Fat Code Course! Not only are we going to help you lose belly fat but we are going to help you navigate the middle to create a system, so you stop feeling stuck and you stop feeling guilty about what you eat. We are going to come up with a preemptive plan so you can bring in the foods you love so you have a sense of sanity and satiation in your foods! This is starting soon, and I want to make sure you get in this round so sign up through the link below!!

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

Cracking The Belly Fat Code Course: https://www.fitgirlmagic.com/bfc_march2023

The post Are you looking to master self-discipline? |190 appeared first on Kim Barnes Jefferson.

Maja’s specialty is around adrenal fatigue as well as helping busy women transform their bodies from the inside out!  Maja Miller is a metabolic health coach and functional diagnostic nutrition practitioner. A fancy way of saying that she uses clinical labs to analyze blood, urine, stool, hair, etc. to figure out why her clients feel burned out, exhausted and sick.  She then uses those results to create tailored, bio-individual protocols to reverse their symptoms. This right here is why we needed to talk to her!

This episode is for you if you feel like you aren’t worthy if you aren’t running around with your hair on fire. Our society is all about no pain no gain, money doesn’t grow on trees if it was easy everyone would be doing it! And it is so darn hard to get out of that mindset. I’m guilty as charged.

These beliefs have been handed down and these beliefs are deeply implanted into our subconscious minds.  “At the core of everything I do is a lot of brain science and conscious and subconscious work and 95% of all of your brain activity happens in a section of the brain that is associated with the subconscious mind.”  This means if you have a belief that is implanted in the subconscious mind, your subconscious mind goes to the ends of the world to prove those beliefs, this is why we have such a hard time changing our actions.  Who you are, impacts what you are able to do and the actions you are able to take!

There is an indirect correlation between autoimmune disease and our belief systems. So, who you are, whether you are being consistent, persistent, loving, kind, or whether you’re being a jerk to myself, or impatient, becomes your identity. Which then becomes the software that makes the hardware work. And who you are, impacts what you’re able to do. Your actions, the things you do in your life, whether you eat healthy food, and get lots of sleep or have off-the-chart stress, that determines what you have and that oftentimes correlates to a healthy body, and healthy relationships, so when you don’t feel good in your own body you are not going to be sailing effectively through life.

The reason why you have an unhealthy body, it’s because of the actions that you’ve taken, the actions that you’ve taken are a result of the programming and the belief systems that you have. “I identify as a healthy person, which means the actions that I’m able to take are that of a healthy person, which means I have a relatively healthy body today, at least compared to where I was 10-15 years ago.”

Adrenal Fatigue – if I am someone who is hearing the term adrenal fatigue, how would they know that they are experiencing it? You don’t need to be a clinician to understand a lot of this, but it is important to understand the history behind it.  So, we need to take a step back and have an expanded definition of stress!

Stress is in your autonomic nervous system. Then broken into 2 subsystems, which are the Sympathetic nervous system, and fight or flight.  And the Parasympathetic nervous system, rest and digest. We want to be spending the majority of our time resting and digesting. It’s not bad to be in a state of fight or flight, you need some amount of good stress.

In the US, stress is the #6 cause of death. So, it consists of any strain, pressure, tension, and anxiety.  It’s an influence that is either internal or external that causes or leads to malfunction. So, the first time you are stressed there may not be a malfunction. But what we don’t understand is that we are under constant stress today and our body doesn’t know the difference between these stressors. When this happens, your immune system becomes suppressed, your digestion is suppressed, and guess what? 70-80% of our immune system is in our gut!  Your reproductive system gets suppressed, growth hormone is suppressed, and the tissue repair is suppressed.  There is SOO much suppression happening within our bodies just from this constant stress.

3 kinds of stressors.
1. Biochemical stressors – eating inflammatory foods, additives, pesticides, GMOs, alcohol, caffeine, sugar, drugs, poor sleep, lack of exercise, antibiotics, over-the-counter meds, etc.
2. Perceived or emotional stressors – fear, worry, anxiety, excitement, lack of purpose, negative perceptions, stressful day at work, spouse issues, kids having allergies, etc.
3. Physical stressors – athletics, injuries, car accidents, bad posture, repetitive injuries, etc

Now when we take a look at your symptoms; constipation, zero libido, no energy, anxiety, skin issues, hair loss, brain fog, all of these things are happening from these stacks of stress.  Are you having a glass of wine every single day, five to seven drinks on the weekends, are you not sleeping, are you not moving your body? Your biography becomes your biology, the things you did in your past, and the actions that you take, are based on your programming. So, the reality is, people have to take responsibility for their own lives!

If you don’t like how much money is in your bank account, if you don’t like the way that your body looks, if you don’t like the relationships that you have, all you need to do is look inside, because your external world is a direct reflection of your internal world. And if you want to change your external world, you have to be the change, you have to start from the inside out. That is why my protocol is called the Inside-Out protocol. We’re transforming our bodies from the inside out.

In this we discuss my 6’s. – These need to be done in this order so that we can see results and we can finally be successful.
1. Strategy. – You need to have someone who understands what is going on in your body.  I run clinical labs for all of my clients. We have to connect the dots between what the labs are saying and what your systems are.  Then we can put together these tailored protocols – what are the systems?
2. Systems. – What actions do I take to optimize my health without losing my shit. Without losing my sanity.  What are the dials we are turning? What are the actions we are taking?  If you are doing the right thing in the wrong order you won’t see success.
3. Structure. – Often times people default to just moving your body, yes, it is important but there are so many other things that have to be answered or when we need to do things.  This is the order in which we need to do things in working out a certain time of day doing a certain thing, etc.
4) Simplicity. – Have the simplicity you’ve lacked so getting healthy becomes easy. Human beings seek pleasure and avoid pain, so if the things I am asking you to do are very painful and lack zero pleasure, you are not going to be able to do it long term.
5) Support
6) Success pretty quickly.

I like strategy and everyone who’s listening knows I am all about strategy. People want instant gratification, we are used to 30 days for whatever you are looking for, 30 days all my problems will be solved. But if I come to you, you may not know what will happen in 30 days, but you will say you are feeling better in some aspect. “The first 30 days of clients working with me, they are only given 4 things to do over the course of the 4 weeks.  I change their breakfast, I change how they move their bodies, I have them do certain amounts of light exposure and we look at their sleep. It doesn’t take a lot of time to do these each week.  Little changes to get to where we need to be.”

One thing you can do to develop a healthy routine is to get outside and walk 20-30 minutes every single day within an hour of sunrise. And then within an hour of sunset. I can guarantee you that 99% of your listeners don’t do this one thing. I don’t want to talk to my clients about their other workouts until they can do this one thing! It resets your circadian rhythm.  It allows for better sleep at night.  It programs your body to know when to stay awake and when you start falling asleep.  They call it midnight because it used to be the middle of the night but for most that are not the middle of the night. Most of your detoxification happens at night.  Your liver is most active at night.  Your brain is resetting as well.  And so, if you are not willing to make those changes, I cannot work with you because nothing will matter if you can’t change that thing!

We have laid out a bunch of different paths for people. I am hoping we opened a bunch of loops into people seeing how they are impacting their adrenals and overall health. We’ve given them simple things to try.  Everything is an experiment, and what we talked about here is all things that everyone can do, that they can start today. We have to make the decision to change. We have to make the decision to start today!

I was that person who was a big stress ball and went to tons of doctors.  I thought I was doing it all right. But I wasn’t. How long have you been living this way? 10, 15, 20 years? Great! So, it will probably take you half the amount of time if you are focused to undo what you just did.

“I’ve been on my wellness journey for 15-20 years now and I am still tweaking.  This is a journey that has so many points along the way.  This journey is not linear. Sometimes it’s one step forward and 2 steps back. Again, if we take a look at a 12-month chunk of time, if we are stepping forward more than we are stepping back over the course of the 12 months, then that in itself is progress.”

What makes you feel magical?
I am 29 weeks pregnant right now. We are due with our little boy at the end of February and whenever I feel him moving, I feel magical AF! Like Woah!! I am growing a whole human being! I’ve been very attuned to my body during this pregnancy, and it has just felt so magical that I am going through this. This whole process of being pregnant and growing a human has made me feel so magical and the body is so magical itself!!

 
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

Surely Non-Alcoholic Wines:
https://www.drinksurely.com/?platform=grin&link_id=1038770&token=92sy8rfAhv84FGFe5D9Ui5GVtIk62anS&contact_id=ab3efb78-c462-47b9-8da4-356cbc23a89e&attribution_window=30

Next Level With Maja Miller:
https://iopnextlevel.com/

Maja Miller Wellness:
https://www.majamiller.com/

Maja Miller Instagram:
https://www.instagram.com/majajmiller/

Maja Miller Facebook Group:
https://www.facebook.com/groups/bemorebizbabes

The post How to Handle Adrenal Fatigue appeared first on Kim Barnes Jefferson.