Do You Need A Great Workout Playlist| 227

Welcome to Fit Girl Magic podcast this week I’m navigating  you through how to periodize your nutrition – a personalized, strategic approach to eating and exercising that works with the rhythm of your life.    Imagine shaping your nutrition around significant events and your own unique  goals, whether you are looking to lose weight, maintain, or build muscle. Are you intrigued by the notion of adjusting your diet and workouts to match the fluctuations of your life? Perhaps you're looking for a way to break the cycle of constantly dieting so that you no longer feel  disappointed, depleted, and betrayed by your body.   In this episode, I’m exploring the crucial concept of 'periodizing your nutrition' – an antidote to the never-ending dieting loop that so many women over 40 find themselves stuck in. Now is the time to discover practical habits. You’ll also understand the four pivotal diet phases – reverse diet, maintenance, deficit, and build – and learn actionable steps to craft a balanced, rewarding way of eating that works with the rhythm of your life.   Today we talk about everything from fine-tuning calorie intake to  observing your body's cues and grasping the significance of NEAT (non-exercise activity thermogenesis) in your daily energy expenditure.. We'll also delve into the significance of maintenance  to keep your hormones happy to doing all you can to preserve muscle.   So, whether you're gearing up for a major event or simply striving to feel your best, today's episode serves as your personal guide to a healthier, more attuned version of yourself. Have a listen! Cracking The Belly Fat Code  FREE Masterclass - Wednesday, March 20th  https://www.fitgirlmagic.com/crackingbfc_spring24 Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website:  http://www.kimbarnesjefferson.com

Are you ready to add a sprinkle of self-care sparkle to your day? Join me on the latest episode of the Fit Girl Magic podcast as I chat with the incredible Dr. Judy Wright! In this episode, we're jumping into the wonderful world of self-care. Dr. Judy, with her own inspiring journey, shares insights that will help us navigate the hustle and bustle of life while keeping our own well-being front and center. Together, we'll debunk the myths around self-care and learn how setting boundaries isn't just okay—it's essential! I'll also share a personal story about standing up for my own wellness, highlighting the importance of putting ourselves first. Dr. Judy gives us a sneak peek into her upcoming podcast, 'Balance to Excellence', where we'll uncover even more gems on maintaining that perfect work-life harmony. And here's a little secret: Dr. Judy's self-care recipe includes a healthy dose of travel! If you are ready to start your own self care journey, grab your favorite headphones. Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website:  http://www.kimbarnesjefferson.com  10 Ways to Lose Your Belly Fat https://www.fitgirlmagic.com/bellyfat10_organic   Website: https://www.judywrightmd.com/ Linked In: Instagram: https://www.instagram.com/judywrightmd/

Are you tired of feeling trapped in the endless cycle of diets and workouts? Ladies over 40, this one's for you! Welcome to another episode of the Fit Girl Magic podcast, it’s all about how to shake off the chains of being a "Debbie Dieter" and start living a healthy lifestyle that’s filled with balance, joy, and sustainability. In this episode, I open up about my own struggles with feeling overwhelmed, particularly post-fitness competitions, weekends and during vacations. But through it all, I've discovered the power of creating my own personal 'non-negotiables' – a game-changing concept that has transformed my approach to health and wellness. Join me as I take you on my journey from the grips of guilt-ridden dieting to becoming the embodiment of 'Reality Rita', someone who relishes in life's pleasures while staying consistent to her healthy habits. Today, we're diving deep into practical strategies for crafting a flexible weekly plan, including rest days, and making mindful eating choices that nourish both body and soul. If you've been looking for a way to redefine your approach to diet and exercise with joy and sustainability, this is the show you won’t want to miss.  Listen if you are ready to say goodbye to extremes and hello to balanced, guilt-free health!   Facebook group 10 Ways to Fight Belly Fat Belly Fat Code wait list https://www.fitgirlmagic.com/bfc_march2023waitlist Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website:  http://www.kimbarnesjefferson.com

In this episode of Fit Girl Magic, my guest Katie Bramlett, Weshape and I dive into the intricate strangle hold diet culture has on women, in this episode my guest and I urge  listeners to lean into their inner voice for guidance. We shine a light on the relentless pressures of productivity and society's unrealistic beauty standards. Our conversation navigates the importance of finding supportive communities, being adaptable to change, and experimenting with various diet and fitness approaches to discover what works best for you. Katie bravely shares her journey from battling health fixation and disordered eating to finding liberation and peace. We stress the vital role of rest and listening to your body's cues alongside staying active.   As the founder of WeShape, Katie explains how her company aims to redefine personal value beyond weight loss. I also open up about my own struggles as a recovering overthinker who once obsessed over food and workouts.   Ultimately, we emphasize that true worth and fulfillment should not hinge solely on appearance or societal approval. Wrapping up, we invite listeners to explore WeShape's free trial, reminding them that the path to health requires patience, consistency, and a willingness to embrace life's changes.   Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website:  http://www.kimbarnesjefferson.com  Looking to fight belly fat:     WeShape Podcast Links Website: https://www.weshape.com Youtube: https://www.youtube.com/channel/UCZjFDJI4B4l16uujibduMFA Instagram: https://www.instagram.com/weshape.wellness/ Tiktok https://www.tiktok.com/@weshape Facebook: https://www.facebook.com/WeShape/ Apple Podcasts: https://podcasts.apple.com/us/podcast/weshape-podcast/id1641964753 -- free trial Untamed Glennon Doyle

Magic makers I’m on a mission to help you break free from those old-school food rules that are slowing down your weight loss progress. Today I break down how to tune in to your body's hunger vibes, toss those restrictive eating schedules out the window, and finally start making friends with food once and for all! I've got some great insights on how to  create a diet that's as real as it gets, all while boosting your overall health. It’s all about creating habits that'll stick around.  If this sounds like you, hit that play button, and be sure to share this podcast with your other magic makers who need to hear this too. Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website:    Belly Fat Code waitlist  https://www.fitgirlmagic.com/bfc_march2023waitlist 10 Ways to Fight Belly Fat Guide https://www.fitgirlmagic.com/bellyfat10_organic

Are you exhausted by the relentless dieting cycle that promises quick results but crumbles when faced with the realities of everyday life? In this Fit Girl Magic podcast episode, I dive deep into the endless dieting carousel that keeps women trapped in this frustrating cycle. You're probably familiar with the routine: you start a new diet, witness rapid changes, and then watch it all crumble when life life’s. You may feel like it leaves you with two options: either find an even stricter diet or throwing your hands up in frustration. Sound like your story? If you've ever walked this path, you can empathize for you need to double down on discipline, feel the need to meticulously count every calorie while resisting ALL tempting treats. But what happens once the diet ends? You may have reached your goal weight, but you find yourself lost because you lack the structure of the diet, bringing you back to what feels like square one. Yes, it's a draining, mentally exhausting, and unsustainable cycle. In this episode, I'm here to change the game. Join me as I introduce you to the concept of maintenance. It's not about going to extremes; it's about learning to nourish yourself in a sustainable fashion day in and day out. I don’t know who needs to hear this but it's time to say goodbye to yo-yo dieting and learn how live a lifestyle where you can enjoy your meals and maintain a weight that keeps you feeling fantastic year-round. Join me in this Fit Girl Magic podcast episode as I work to help shift the focus towards true health and hoping to help you discover joy in your fitness journey. It's time to break free from the dieting carousel and step onto a path of lasting well-being. Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website:    Belly Fat Code waitlist https://www.fitgirlmagic.com/bfc_march2023waitlist

Welcome to another episode of the Fit Girl Magic podcast as I take a deep dive into what exactly is a calorie deficit, and I'll show you why it's high time you said goodbye to the 3500-calorie rule. But that's just the beginning – brace yourself for the revelation that overeating healthy foods is indeed possible. I’m going to reshape your perception of calorie as I compare it to managing your finances, offering you a fresh perspective on nurturing your nutritional "accounts." Today, I’m unlocking the secrets of proteins, fruits and veggies and how they will become your trusted allies on your quest for a healthier you. But there's so much more in this episode! I'll touch upon the topic of emotional eating and why it's crucial to seek professional guidance when you find yourself trapped in a web of food obsession. I'll also share a cautionary tale that illustrates why skipping meals can lead to those relentless cravings and binges. And let's not forget the importance of setting aside precious 'you time' – those moments of pure joy beyond your workout routine. Quality sleep will take center stage as I stress its significance for your overall well-being. And of course, I’m not stopping there! I'm arming you with actionable advice to kickstart your transformation. It doesn't matter if you're a seasoned fitness enthusiast or just embarking on your journey – this episode has something for everyone. Prepare to break free from the myths about carbs and fasting workouts and equip yourself with the tools needed to elevate your fitness game. Ladies, especially those of you who are over 40, this is your golden opportunity to establish sustainable habits and wholeheartedly embrace the magic that resides within you. So don't even think about missing this transformative episode. Tune in now, and together, let's unlock your full potential!     Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website:  http://www.kimbarnesjefferson.com

Welcome to another  episode of Fit Girl Magic! In today’s episode,  I had  the pleasure of sitting down with the incredibly knowledgeable Dr. Janese Lester. Together, we're peeling back the layers on weight loss medications, with a special focus on Ozempic® and other GLP-1 inhibitors. Dr. Janese Lester is a true multi-talent, and in this enlightening conversation, she uses her wisdom and wit to demystify these medications. We're delving into their fascinating effects on appetite, metabolism, and the pivotal role they play in our overall health journey. But that's not all! Dr. Janese is here to set the record straight on common misconceptions about these drugs. She's sharing invaluable insights on how they should be used alongside essential components like healthy habits, proper nutrition, and exercise. She emphasizes a holistic approach to weight management, emphasizing the importance of addressing underlying health and gastrointestinal issues. Dr. Janese's patient-centric philosophy shines through as she advocates for personalized treatment plans and the transformative power of gradual dietary changes vs just handing out prescriptions. This conversation goes beyond mere medical treatments; we take a dive into how nutrition, lifestyle, and medication harmoniously come together to achieve sustainable weight management. Have a listen discover not only what Ozempic is and is not and how to take control of your health like never before! Links: Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website:    The Belly Fat Code waitlist   Instagram - https://www.instagram.com/dr_janeselaster/ X  @gutdoc18 If you are interested in becoming a patient:

In this episode of Fit Girl Magic, I'm excited to share with you what it takes to form healthy habits, especially for us women over 40 who often face unique challenges like menopausal symptoms and the baggage from years of serial dieting. I'm going to break down for you the absolute importance of truly understanding your own lifestyle and finding a sustainable way to eat and live in a healthy way. You'll even get a glimpse into my personal experience with veganism and why I believe consistency is the key to building new routines, all while allowing for that wonderful flexibility to savor life's special moments. One thing that can't be emphasized enough is the crucial role of building and maintaining muscle mass through strength training as we gracefully age. I also dive into the frustrations many of us face with the slower results from dieting and the relentless pressure you put on yourself to meet your goals. But here's the twist: I'm here to recommend why you steer clear of restrictive diets and instead opt for a more balanced approach to food. I'm a firm believer in seasonal living, and I'll introduce you to a 90-day approach to nutrition and lifestyle adaptations. Plus, we'll discuss the importance of syncing our workouts with hormonal changes during perimenopause and why it might be time to rethink those intense training sessions. Now, when it comes to self-care, I can't stress enough how critical it is to prioritize rest and sleep for better health and workout outcomes. I'll even share some tips on creating a soothing bedtime routine, much like the ones you’ve done for your own children. Contrary to popular belief, those hardcore workout regimes aren't always the answer, and I'll encourage you to assess the effectiveness of your current routines. I'll wrap things up by revealing my own dietary non-negotiables, including a consistent intake of protein and vegetables, and how meal planning and tracking can be tailored to suit your personal preferences. And finally, for those of you looking for a structured approach to lasting change, I'll introduce you to the Lifestyle 66 program. Be sure to visit the program link in the show notes for more information. Trust me, you won't want to miss it! Tune in now, for healthier, happier you. Facebook group Free Resources: Website:    Lifestyle66

Many women struggle with commitment when it comes to making lasting changes in their health and fitness journey. They often feel overwhelmed and unsure of where to start, often relying on finding the "perfect" plan and hoping that it will not work. But guess what? In this episode of the Fit Girl Magic podcast, I'm here to tell you that it’s NOT the “plan” that you need to find but the focus on commitment and finding courage are the keys to unlocking your true potential for a healthier you. I share some of the significant changes I’ve made this year to my diet, like adding more protein, to achieve my fitness goals. And here's the kicker – you can actually overeat "clean" foods! It's time to break down the myths and face the facts about your nutrition. A good friend said this the only day and it really slapped me in the face. You are not insane you are comfortable!   So…   In today's episode its your roadmap to self-discovery and experimentation in nutrition and exercise. It's not about relying on someone else's "perfect" plan; it's about teaching you how to fish so you can become self-reliant in your fitness journey.   Throughout this episode, I'll inspire you to summon the courage needed to step out of your comfort zone, try new things, and embrace change like never before. So, what's the solution? Tune in to your favorite podcast app and discover the courage and commitment you need to transform your health. And remember, I’d love to hear your thoughts and leave a review to show your love for Fit Girl Magic! Facebook group Free Resources: https://kimbarnesjefferson.lpages.co/freeresources_v1 Website:    Lifestyle 66 -- need a way to jumpstart your January! I've got just the thing right here.  https://www.fitgirlmagic.com/lifestyle66_fb23