No one warned us that sneezing after 40 would turn into a full-body event. You brace, you clench, and you pray you don't pee yourself. But guess what? That's not normal and today we're getting into all things below the belt. In this Fit Girl Magic podcast episode, physical therapist and researcher Christina Walsh, co-founder of Tighten Your Tinkler, breaks down what's really going on with your pelvic floor and how to fix it without weird gadgets, painful Kegels, or surgery. You'll learn the truth about why your hips, back, and bladder are all connected, the 3 everyday habits secretly wrecking your pelvic health (hello, tight leggings), and the simple daily moves that can change everything. If you've ever thought "this is just how it is now," hit play because it's not. You don't have to live with leaks, pain, or embarrassment. This episode is your permission slip to start feeling strong, confident, and totally in control again. Links Instagram https://www.instagram.com/tighten.your.tinkler/ Squatty Potty https://amzn.to/46L9jg9 Free Quiz Tighten your Tinkler https://www.surveymonkey.com/r/6YGTYNF Youtube https://www.youtube.com/@tightenyourtinkler Facebook https://www.facebook.com/tightenyourtinkler At Home Relief https://www.tightenyourtinkler.com/backandhiprelief Finally Free program https://www.tightenyourtinkler.com/signatureprogram Facebook group https://www.facebook.com/groups/fitgirlmagic Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com 5 Days To Slay The Holidays https://kimbarnesjefferson.lpages.co/5-days-slay-holiday

You know that "I'll start fresh in January" energy? Yeah… I'm calling BS on that. In this episode, it's time to break up with that New Year hype and showing you how to start your comeback now, right in the middle of the messy, cookie-filled, pre-holiday chaos. Because here's the truth: dates don't create change—reflection does. Here's What I Talk About: Why waiting for January 1st keeps us stuck in the same "start-over" cycle The 3-step year-end reset I use with my clients: Review. Reset. Reimagine. How to build boring but bulletproof consistency that actually lasts past February The real difference between "motivation" and "momentum" (and why one's a trap) My REPS method—Realistic, Excited, Planned, Sustainable—for creating habits that fit your actual life Why chasing six-week miracles never works and what to do instead Real Talk: If your workouts feel like punishment, your meal plan feels like a spreadsheet, and your "New Year, New Me" energy always crashes by President's Day, this episode is your wake-up call. I'm keeping it real, funny, and relatable while showing you how to ditch the pressure, stop waiting for perfect, and start stacking small wins right now. My Challenge for You: Take a real look at what worked this year and what didn't. Celebrate your small wins (yes, they count), then pick one to three boring-but-doable habits to carry through the holidays. This is how you stop being the women who disappears by February and become the woman who's still showing up strong in May. Ready to Go Deeper? Check out my free "Slay the Season Without Losing Your Sh*t" 5-day audio series, it's bite-sized coaching to help you enjoy the holidays without starting over. https://kimbarnesjefferson.lpages.co/5-days-slay-holiday And don't miss my free Live Q&A on November 19th, no scripts, no fluff, just real talk about what's actually holding you back. You don't need a new year. You just need new reps. Tune in now, reflect on your wins, and let's start building your next chapter—no waiting required.

Back in my competition days, rest days weren't a thing. My "recovery" was half-assed yoga followed by guilt because I wasn't drenched in sweat. If I wasn't training six days a week with a side of cardio, I thought my gains would evaporate. Sound familiar? Fast-forward to today, I've softened my stance. Most women I coach are juggling work, kids, parents, and a full-on life. 90 minute workouts just aren't it anymore. So let's talk about how to get strong without burning out. This week, I'm sharing my takeaways from Dr. Bret Contreras' conversation on the Huberman Lab Podcast, all about how much you really need to lift, how often, and when it's okay to sit your butt down and rest. We're diving into: The myth of "more is better" and how recovery is actually where growth happens Bret's take on Maximum Recoverable Volume (and what that really means in human speak) How to design 2–3 effective full-body workouts a week that build strength and confidence Why progressive overload beats random workouts every time How to stop chasing soreness and start chasing results And the truth about lifting after 40, it's not too late, but it does look different Because your body isn't built by burnout — it's built by showing up consistently, training smart, and recovering like you mean it. If you only have time for one thing, make it lifting. Join the Fit Girl Magic Society If you're tired of guessing how to make it all work, come join us inside the Fit Girl Magic Society, monthly workouts under 60 minutes, built for real life. You'll lift and actually see results without the burnout. https://www.fitgirlmagic.com/fgms_wait2022/ Connect with Me IG: @kimjeffersoncoach Website: www.kimbarnesjefferson.com 5 Days To Slay The Holidays https://kimbarnesjefferson.lpages.co/5-days-slay-holiday Listen to the complete Huberman lab podcast here https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000727833630

You've heard me preach about the power of good fats, and this week, I finally sat down with the man who literally started the good‑oil movement: Udo Erasmus, creator of the legendary Udo's 3‑6‑9 Blend and author of Fats That Heal, Fats That Kill. We're busting myths left and right in this one. Remember when we thought fat‑free was the holy grail? Yeah… about that. Udo and I dig into: · Why your "healthy" oils might secretly be wrecking your hormones, joints, and mood · The truth about "cold‑pressed" labels (spoiler: it's mostly marketing fluff) · Which oils actually belong in your kitchen, and which should head straight for the trash · The connection between good fats, glowing skin, and better brain function How slowing down, eating closer to nature, and giving your body what it actually needs can change everything Udo also shares a story that'll blow your mind, how getting poisoned by pesticides made him realize our health is completely our responsibility… and how the oil industry has it all backward when it comes to what's "healthy." And of course, we end on my favorite note: why the right mindset matters just as much as what's on your plate. Key Takeaway: If your skin's dry, your energy's low, or your mood's funky, it might not be age, it might be your oils. Hit play, grab your notebook, and maybe a spoonful of good fat. Your body's ready for an upgrade, and this conversation will make you look at your pantry (and your frying pan) in a whole new way. Ready to feel amazing this season without overcomplicating your health? Take my free quiz "Is Your Metabolism Tired AF?" and find out what your body actually needs to thrive. Take the quiz now → https://www.fitgirlmagic.com/metabolism-makeover-_podcast Links Your body needs an oil change https://www.amazon.com/dp/B0F7J3YJD7 Facebook: https://www.facebook.com/theudoerasmus Instagram: Instagram: https://www.instagram.com/udoerasmus/ Facebook group https://www.facebook.com/groups/fitgirlmagic Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com

Alright, Magic Makers—today I'm getting a little spicy. I'm calling out the two lies I used to tell myself all the damn time, and if you've ever said, "I'll start when things calm down" or "I just need 30 days to get my sh*t together," this one's gonna sting (in a good way). Lie #1: "I'll start when life calms down." Let's be real—when has that ever happened? If you're waiting for your schedule to magically open up, you might be waiting till retirement. I'll tell you how I learned to show up even when life feels like a circus (and yes, sometimes it totally is). Lie #2: "I just need 30 days to get back on track." Oh, I used to love this one. I'd go all-in, white-knuckle my way through, and then crash hard. Turns out, short bursts don't build lasting change consistency does. I'll show you what finally worked for me (and my clients) once I ditched the "perfect plan" fantasy. Messy action beats perfect planning every single time. I'll walk you through how I picked my 1–3 non-negotiables, those boring basics that actually make progress stick. Spoiler: they're not sexy, but they work. Expect a few laughs, a few "ugh, she's right" moments, and a whole lot of permission to stop waiting for the perfect time and just start now. Your challenge this week: Pick your 1–3 non-negotiables. Write them down. Stick 'em on your mirror. Then do them, even if it's messy. Especially if it's messy. Mentioned in this episode: – The One Thing by Gary Keller – My two previous episodes on "Seasons of Change" Season Based Weight Loss Let's keep the convo going: Come hang out with me in the Fit Girl Magic Facebook group or tag me on Instagram @kimjeffersoncoach and tell me your 3 non-negotiables. I love cheering on messy progress—because that's where the real transformation happens. Links FREE Challenge -- 5 Days To Slay The Holidays (without losing your shit) https://kimbarnesjefferson.lpages.co/5-days-slay-holiday Facebook group https://www.facebook.com/groups/fitgirlmagic Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com

If you've ever stared at your supplement stash wondering if any of it's actually doing something, this Fit Girl Magic episode is your wake-up call. Kim sits down with Jared St. Clair, herbalist, supplement expert, and host of Vitality Radio, to break down the real truth about supplements for women over 40. You'll learn: The 5 Vital Supplements that actually move the needle (and why they matter) Why Amazon isn't your friend when it comes to buying vitamins How to tell if your collagen, magnesium, or probiotics are worth the hype What "third-party tested" really means — and why labels can lie How to stop wasting money on supplements that don't work If you want to stop guessing, save cash, and feel confident about what you're taking, this episode gives you the clarity (and sass) you've been missing. Listen now and learn which supplements your midlife body actually needs and which belong in the trash. Facebook group https://www.facebook.com/groups/fitgirlmagic Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com IG: @‌vitalitynutritionbountiful FB: MyVitality Vitality Nutrition

Okay, real talk — I had to ask myself the question I'd been obsessed with the Reddit forum: Am I the A🤬 hole? And when it came to my fitness journey… yeah, I was. In this Fit Girl Magic episode, I'm pulling back the curtain on how I spent years bullying my body, pushing harder, eating less, stressing more, and wondering why nothing was working. A🤬hole alert: my body wasn't broken. It was burned out. So, I got curious. I stopped chasing quick fixes and started asking better questions. I hired a coach, committed to a maintenance phase, and watched the scale go up seven pounds… before it finally started working for me instead of against me. Here's what I'm sharing inside this episode: ✅ Why gaining weight was actually the best thing I could've done ✅ How maintenance became the secret to fat loss (and sanity) after 40 ✅ The truth about protein shakes, bars, and why knife and fork food matter ✅ Why curiosity beats control every single time ✅ How I finally made peace with the process If you've ever felt like you're doing everything right and your body still isn't cooperating, this one's for you. Take a breath, listen in, and maybe ask yourself the same question I did: Am I the a**hole to my body? Because once I owned it, everything changed. Tune in now and let's talk about what it really means to stop fighting your body and start working with it. ✨ Take my free quiz: Find out what phase your metabolism is really in https://www.fitgirlmagic.com/metabolism-makeover-_podcast 📲 Tag me on Instagram: @kimjeffersoncoach and tell me your biggest aha moment

Ever feel like your body is straight-up rebelling? You're eating clean, working out, doing all the "right" things, but the scale won't budge, your moods are a rollercoaster, and you're ready to scream into a pillow every time someone asks, "What's for dinner?" Yep, that's not "just life", that's stress overload. In this Fit Girl Magic podcast episode, I'm joined by the powerhouse herself, Stephanie Crassweller, to break down what stress really looks like (spoiler: it's not just deadlines and drama). We're unpacking how stress messes with your hormones, metabolism, sleep, cravings, basically everything, and what to actually do about it. We talk about: · 👉 Why "eat less, move more" is not the fix 👉 How your stress plate is overflowing, and what to take off 👉 The sneaky ways cortisol keeps your belly fat stuck 👉 Why doing less might finally get you results 👉 How to turn stress into a boundary, not a burnout badge If you've ever said, "This is just how my life is," or doubled down on harder workouts when you're already fried, this one's your wake-up call. It's time to stop fighting your body and start listening to it. 👉 Hit play now and learn how to turn stress from your enemy into your guide. Then come tell share your biggest "aha" moment over on Instagram @kimjeffersoncoach and @‌vitalityoet.stephanie We want to know what landed for you! Links5 Days To Break The All Or Nothing Cycle Facebook group https://www.facebook.com/groups/fitgirlmagic Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com Instagram IG @‌vitalityoet.stephanie Facebook Group https://www.facebook.com/share/g/1BZANDzFv5/ Vitality http://www.vitalityoet.com/ The Metabolism and Menopause Podcast https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450 Fat Loss Quiz https://1ck2gu1qfir.typeform.com/menometabolism

Ever feel like your body is straight-up rebelling? You're eating clean, working out, doing all the "right" things, but the scale won't budge, your moods are a rollercoaster, and you're ready to scream into a pillow every time someone asks, "What's for dinner?" Yep, that's not "just life", that's stress overload. In this Fit Girl Magic podcast episode, I'm joined by the powerhouse herself, Stephanie Crassweller, to break down what stress really looks like (spoiler: it's not just deadlines and drama). We're unpacking how stress messes with your hormones, metabolism, sleep, cravings, basically everything, and what to actually do about it. We talk about: · 👉 Why "eat less, move more" is not the fix 👉 How your stress plate is overflowing, and what to take off 👉 The sneaky ways cortisol keeps your belly fat stuck 👉 Why doing less might finally get you results 👉 How to turn stress into a boundary, not a burnout badge If you've ever said, "This is just how my life is," or doubled down on harder workouts when you're already fried, this one's your wake-up call. It's time to stop fighting your body and start listening to it. 👉 Hit play now and learn how to turn stress from your enemy into your guide. Then come tell share your biggest "aha" moment over on Instagram @kimjeffersoncoach and @‌vitalityoet.stephanie We want to know what landed for you! Links5 Days To Break The All Or Nothing Cycle Facebook group https://www.facebook.com/groups/fitgirlmagic Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com Instagram IG @‌vitalityoet.stephanie Facebook Group https://www.facebook.com/share/g/1BZANDzFv5/ Vitality http://www.vitalityoet.com/ The Metabolism and Menopause Podcast https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450 Fat Loss Quiz https://1ck2gu1qfir.typeform.com/menometabolism

Ever feel like your body is straight-up rebelling? You're eating clean, working out, doing all the "right" things, but the scale won't budge, your moods are a rollercoaster, and you're ready to scream into a pillow every time someone asks, "What's for dinner?" Yep, that's not "just life", that's stress overload. In this Fit Girl Magic podcast episode, I'm joined by the powerhouse herself, Stephanie Crassweller, to break down what stress really looks like (spoiler: it's not just deadlines and drama). We're unpacking how stress messes with your hormones, metabolism, sleep, cravings, basically everything, and what to actually do about it. We talk about: · 👉 Why "eat less, move more" is not the fix 👉 How your stress plate is overflowing, and what to take off 👉 The sneaky ways cortisol keeps your belly fat stuck 👉 Why doing less might finally get you results 👉 How to turn stress into a boundary, not a burnout badge If you've ever said, "This is just how my life is," or doubled down on harder workouts when you're already fried, this one's your wake-up call. It's time to stop fighting your body and start listening to it. 👉 Hit play now and learn how to turn stress from your enemy into your guide. Then come tell share your biggest "aha" moment over on Instagram @kimjeffersoncoach and @‌vitalityoet.stephanie We want to know what landed for you! Links5 Days To Break The All Or Nothing Cycle Facebook group https://www.facebook.com/groups/fitgirlmagic Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website: http://www.kimbarnesjefferson.com Instagram IG @‌vitalityoet.stephanie Facebook Group https://www.facebook.com/share/g/1BZANDzFv5/ Vitality http://www.vitalityoet.com/ The Metabolism and Menopause Podcast https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450 Fat Loss Quiz https://1ck2gu1qfir.typeform.com/menometabolism