Fit Girl Magic | Healthy Living For Women Over 40

Feeling like life’s moving faster than you sprinting on a treadmill? Between endless to-do lists, fitting in workouts, and the never-ending mental chatter, finding your Zen can feel impossible. But what if the solution was as simple as... breathing? This week, Melissa Hoffmann joins me on the Fit Girl Magic show,  she’s bringing the ultimate chill pill: breathwork. Trust me—this episode is the calming, energizing boost you didn’t know you needed. Melissa’s approach is so much more than deep breaths; it’s about reconnecting with yourself in a way that feels doable, empowering, and—dare I say—fun! 🔑 Here’s What You’ll Unlock: 🌬️A guided meditation and breathwork session that’s perfect for even the busiest women. (Find a cozy corner—you’re gonna want it!) 🌬️The Bastrica technique: forceful nasal breathing + arm movements = instant confidence and energy boost. 🌬️Surprising ways breathwork and petting a dog can level up your chill game. (Science says yes!) 🌬️How to work breathwork into your daily routine—no scary emotional dumps required. 🌬️ Insider tips on using breathwork to quash your stress, whether you’re a high-powered entrepreneur or climbing the corporate ladder. Melissa even shares how tools like your Apple Watch and Oura ring can track progress and why connecting with your body is the ultimate health hack for women over 40.  🎧 Ready to calm your mind, energize your body, and ditch that chronic stress? Hit play now! Your breath is waiting. Psst... Don’t forget to connect with Melissa on Instagram @MelissaMHoffmann and visit her website melissahoffmann.com for more breathwork tips. ➡️ Hit subscribe, leave a review, and share this episode with your fellow magic-makers. Let’s breathe better together! Links mentioned:  Instagram Website: FREE private podcast:     Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website:    5 Day Belly Fat Holiday Survival

Did you hit 40 and suddenly feel like your body threw you a curveball just when you thought you had things under control? Welcome to the mysterious, sometimes maddening world of menopause! It’s not just talking hot flashes and mood swings here, magic makers. I’m talking all the random symptoms like dry eyes, hair thinning, and – yep – even changes in body odor! It’s like, wait... no one warned us about this part of womanhood! Let's be real: we got the lowdown on puberty, periods, and all the “fun” stuff that comes with it, but nobody sat us down to talk about what happens on the other side of fertility (a.k.a., menopause). That’s why this season of life feels SO misunderstood. When I entered perimenopause, I didn’t have a clue what the heck was happening to me! My periods were unpredictable, hot flashes made me feel like I’d just finished a SoulCycle class, and the dreaded brain fog? Let’s just say, 4 PM has never felt fuzzier. Sound familiar? Don’t stress; I’ve got you covered. This episode is your guide to demystifying menopause. I’m sharing powerful insights and practical tips for managing all the random (and infuriating) symptoms. From mobility work and recovery routines to nutrition hacks, this episode will help you navigate this season with strength, self-compassion, and a whole lot of grace. Show Highlights: Menopause 101: Finally, simple definitions you can actually understand. Unspoken Symptoms: Let’s get real about the symptoms no one talks about – but everyone experiences! Practical Tips: Diet tweaks, mobility essentials, and recovery routines that make a difference. Embrace the Change: Why it’s okay to slow down, tune in, and adapt to your amazing, ever-evolving body. Fit Girl Magic Society: A supportive community where women over 40 get tailored advice and routines to stay strong and flexible through menopause. – A must-watch for all my magic makers! – Your quick-start guide to navigating this season with ease. This episode is packed, ladies. Hit play, tune in, and let’s navigate this journey together!

Hey, Magic Makers! Today, I'm dropping some holiday survival gold! Let’s face it—this season has a way of pulling us off track, but it doesn’t have to. In today’s episode, I’m handing you nine powerful habits to keep you thriving (not just surviving!) all season long. Let’s talk real talk: it’s time to break up with that “it’s the holidays, I just can’t” mindset. What if you could enjoy the season without throwing all your progress out the window? I’m diving into strategies like setting a holiday drink budget, prioritizing protein, staying hydrated, getting enough sleep, and finally saying goodbye to that restrictive diet mentality. Imagine actually feeling in control, even with holiday parties, family gatherings, and a table full of treats! I’ve got you covered with a slow-and-steady approach to make this season feel totally doable. Think about it—by January, you’ll feel like you wont be needing a reset.  And guess what? I’m working on something special to get you set for January, so you’ll glide into the new year feeling strong and in control. So grab a notebook, tune in, and let’s make some holiday magic happen together. And hey, know someone who needs a little boost? Share this episode with them and let’s wrap up the year on a high note.   Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website:    Belly Fat Free Holidays: The 5 Day Holiday Survival Guide https://www.fitgirlmagic.com/belly-fat-holiday_podcast/

I’m beyond thrilled to have Dr. Jane Durst-Pulkys in the house—a metabolic balance expert, powerhouse author, and absolute pro at helping you take down inflammation like a boss. Dr. Jane is here to drop some serious knowledge bombs on how inflammation might just be the main cause of that “stubborn weight” you’re dealing with. In this episode, we’re talking her breakthrough Metabolic Balance Program, designed to help you lower inflammation, burn visceral fat, and get your health rocking like clockwork. Imagine your metabolism running smoother than a Swiss watch!  Dr. Jane’s got the goods on everything from the best meal timing, protein-packed essentials, and hydration hacks to food choices that could transform your health. Plus, her fresh take on stress management and holistic health tips is one you don’t want to miss—yes, that “apple a day” is making a comeback! You’re in for 8 life-changing metabolism rules, practical tips, and success stories that will have you fired up. And hold up—she’s got a new book coming out this fall! Metabolic Kitchen is packed with recipes to help reduce inflammation, boost metabolism, balance hormones, and reach your healthiest weight. Dr. Jane’s even got some fab free gifts when you snag the book, so stick around till the end for all the deets! Ready to decrease your inflammation and let your metabolism thrive?  Have a listen! Links Facebook group Free Resources: Website:  >> Instagram:  >> Facebook:  >> X (formerly Twitter):  a special promotional package when they pre-order the book from Jane’s website () and use the code: BALANCE (when they check out). For more information about becoming a Metabolic Balance Coach, they can visit: .

Are you busting your butt with clean eating, strength training, and boot camps, yet the scale refuses to budge? It feels like you're doing everything "right," but your body’s just not getting the memo! Frustrated doesn’t even begin to cover it, right? You’re sweating through every workout, eating all the “good” foods, and still – nada. That number on the scale is playing games, and you're about ready to toss it out the window. It’s time to hit play on today’s episode of Fit Girl Magic, I’m sharing some serious wisdom that’ll shift your mindset and get you back on track. I’m talking all about Creatine 101: Yes, it might initially cause a bump on the scale, but it’s your secret weapon for muscle gain and brain health Heavyweights aren’t just for bodybuilders! Women over 40 NEED it’s time to start lifting. Shifting the focus from weight loss exclusively to focusing body composition.. Why sticking to your routine is the most underrated superpower. The best way to move forward is to be periodically access your plan to keep progress going strong. Plus, I share some personal stories that'll keep you laughing and excited to keep moving forward! What are you waiting for hit that play button!  And don't forget to grab your spot in the FREE 5-day private podcast, "" – it’s packed with game-changing strategies to help you finally see results.  If today’s episode hits home, drop a review, subscribe, and share! I love your support! Links Mentioned in This Episode: Fit Girl Magic Society Creatine Recommendation:  Connect with Me: Instagram: Facebook:

In today’s Fit Girl Magic Podcast, I talk with Alessia Citro about the transformative power of nature and how to create habits that stick! Alessia, once an "indoor girl," hilariously reflects on how stepping outside became her ultimate game-changer. We dive into balancing life after years of the corporate hustle. Alessia shares her hacks for creating impactful habits—even laughing about how a missing hair tie can mess with her foam rolling routine. Alessia’s "Where’s the Friction?" (WTF) principle will help you work around your obstacles, and we both agree on the importance of celebrating small wins! Don't miss out on Alicia's new book, Higher Self Habits, full of actionable insights to help you live your best life. So, throw on your sneakers, get some fresh air, and press play for a fun and enlightening convo that’ll leave you wondering what habit you can create for yourself.   Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website:    5 Days to Crack the Belly Fat Code Linked In Instagram Podcast Higher Self Book Free Gits

Hey Magic Makers! Are you ready to level up your fitness and finally find that balance with your nutrition? Well, I got you because today, I’m talking about all about Periodizing Nutrition! I’m diving into how you can stop the endless cycle of dieting and start syncing your food and workouts with the natural flow of your life. Imagine eating and working out without hitting burnout. Yes, it’s possible! What You’ll Hear: My own story of burnout from fitness competitions and how it changed my whole approach. How you can cycle through the different seasons of life from building muscle to mindful tweaks to hit a vacation and the ultimate power of maintenance, the real secret sauce.   If you’ve never considered changing your diet based on your season of life, this is the episode for you. Hit play now—your Fit Girl Magic is just one click away! Facebook group 5 Days to Crack The Belly Fat Code  https://kimbarnesjefferson.lpages.co/5-days-bfc-podcast Free Resources: Website:  http://www.kimbarnesjefferson.com

Today I’m demystifying cortisol. Yes, it’s reached the same level as villain status as fat, carbs, sugar, and dairy in the diet world? Well, now it’s cortisol's turn in the spotlight! But what is cortisol really, and should we be afraid of it? My special guest, Rachel Sanders, brings  her expert insights and personal stories that will leave you feeling like a cortisol whiz by the end of this episode. Here’s a taste of what’s on tap:  What You’ll Learn: ▶️ The lowdown on cortisol – why it’s essential for your body and what happens when it goes rogue. ▶️ How to manage your cortisol through nutrition, exercise, and lifestyle tweaks. ▶️ The wild connection between cortisol, messed-up sleep, and blood sugar crashes. ▶️ Practical tips to reduce stress and balance your hormones. ▶️ The secret power of adaptogens and how they can be your cortisol-crushing sidekick. Rachel even gets real about her own battle with cortisol imbalances and shares what actually worked for her. You’ll walk away with no-BS strategies to level up your wellness game, from strength training to better sleep routines and smarter eating habits. This episode is like a mini masterclass for anyone who wants to stress less and feel better. 💬 Bonus Tips: How to create an optimal cortisol curve for better health. The role of adaptogens in reducing stress and improving mental clarity. Simple yet effective lifestyle changes to incorporate right now.. This episode will leave you fired up, armed with real talk, and actionable knowledge.  Tag Us: Jump in on the conversation! Share your thoughts and tag us on the socials letting what tip you are going to start using. Links  Linked In: TikTok: Website: Rootine website: Rootine instagram: Rootine TikTok: Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website:    FREE mini course 5 Days To Cracking the Belly Fat Code

This week, I’m diving into your burning questions about Intermittent Fasting (IF)! If you've ever wondered if IF is a match for your busy life or if it’s causing more harm than good—this episode is for YOU. Trust me; you don’t want to miss out on these answers! I’m talking all about why protein is so vital? Does intermittent fasting mess with your hormones? How can you reduce belly fat for real? In this episode, we're getting REAL about how to navigate these challenges. From protein-packed meal ideas to the science behind time-restricted eating, I’ve got all the facts you'll need. It’s time to view IF as a tool that can enhance your lifestyle rather than disrupt it. Struggling to fit intermittent fasting into your busy lifestyle? Fear not! We’ll walk you through simple yet effective strategies to create longer meal gaps without stressing your body. Want to keep your metabolism humming and feel fabulous? Learn why fueling pre-workout can be a game-changer for morning exercise routines. Ladies, it’s time to hit play! Jump into this episode of Fit Girl Magic and feel confident taking control of your nutrition and fitness journey. Don't forget to check out the show notes for links to our past episodes where we delve even deeper into the topics of your interest. Subscribe, leave us a review, and join the conversation in our Fit Girl Magic Society on Facebook or Instagram. Listen to the full episode here. Subscribe to Fit Girl Magic wherever you listen to podcasts, and don’t forget to leave a review!   Facebook group Free Resources: Website:    Is intermittent fasting the magic bullet for women over 40?  What To Do To Get Weight Loss Results Over 40 5 Days to Crack Your Belly Fat Code -- free mini course

Join me, Kim, and special guest Ashlie Beiter, co-founder of Winona, as we dive into the game-changing world of menopause treatment and telehealth for women’s health. We’re breaking down how telehealth is making hormone therapy more affordable and accessible, especially for women who struggle to find quality care. We also chat about the impact of menopause in the workplace, cycle syncing to optimize health, and how mainstream conversations are finally normalizing menopause. Plus, we share a few laughs over tech fails and nostalgia! My goal is that this conversation will leave you feeling supported and ready to take charge of your menopause journey. Facebook group   Website:  Find our belly blasting blueprint Ashlie LinkedIn: FB: IG: Instagram LinkedIn: Twitter: Reddit: r/bywinona Pinterest: TikTok: YouTube: