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PODCAST

Fit Girl Magic | Healthy Living For Women Over 40

Kim Barnes Jefferson

The Fit Girl Magic podcast is dedicated to helping women create simple healthy habits and sustainable routines that you can fit into your busy lifestyle. As well as the steps needed to build a rocksteady mindset so that you can stop feeling like working out is a punishment to feeling like the strong and confident woman who just knows what to do. Each week, with a sprinkle of humor and real talk, Kim Barnes Jefferson shares resources, tips, and interviews with experts helping women over 40 how to

health & fitness fitness

All Episodes

31:38

Is Your Healthy Lifestyle Actually Stealing Your...

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/08/28

Have you ever had a moment where you’re like, “Is this really my life?” Yeah… me too. Mine happened mid-cry on a StairMaster, squeezing in a 90-minute workout because I thought being “the fit girl” was my golden ticket to happiness. Sigh....t wasn’t. In this Fit Girl Magic episode, I’m pulling back the curtain and sharing the raw, messy truth about how I ditched the grind, stopped earning my worth through workouts, and started living what I now call The Flip Flop Life™. This isn’t about giving up on

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54:27

Do You Want to Stop Being A People Pleaser?|317

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/08/21

Do you have the syndrome? You know… the one where someone asks, “Hey, can you make the homecoming banner?” and before your brain or calendar catches up, your mouth says, “Of course!” Then five minutes later you remember… you’ve got a major deadline, three other commitments, and exactly zero extra hours this week. This week, I’m sitting down with therapist (and fellow recovering good girl) Diane Lang to expose what’s really behind that knee-jerk yes—and why “being helpful” often just means putting

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37:51

Your Guide to the 4 Seasons of Fat Loss|316

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/08/14

Tired of feeling like every day is diet season? It’s not your plan — it’s your timing. Press play and find out what season your body is really in. If you’ve been treating every single day like it’s fat loss season, we need to talk. In this Fit Girl Magic episode, I’m breaking down my Weight Loss Seasons Framework, winter build, spring downshift, summer maintain-and-live-your-life, and fall recalibrate, so you can stop running on the all-or-nothing hamster wheel. I’ll show you how to zoom out, look

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Your Guide to the 4 Seasons of Fat Loss|316

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/08/14

Tired of feeling like every day is diet season? It’s not your plan — it’s your timing. Press play and find out what season your body is really in. If you’ve been treating every single day like it’s fat loss season, we need to talk. In this Fit Girl Magic episode, I’m breaking down my Weight Loss Seasons Framework, winter build, spring downshift, summer maintain-and-live-your-life, and fall recalibrate, so you can stop running on the all-or-nothing hamster wheel. I’ll show you how to zoom out, look

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36:54

How to Make Healthy, Delicious Dinners Easy |315

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/08/07

If you’ve ever opened the fridge, stared blankly, and considered making cereal again for dinner… this one’s for you. In this Fit Girl Magic podcast episode, I’m joined by the magical Allison Schaaf, a combo of registered dietitian and trained chef, to tackle the #1 question I get from clients: “What the heck do I cook?!” We chat about: Why meal prep doesn’t have to mean sad boiled chicken and hours in the kitchen How to plan dinner without crying or calling for takeout (again) The myth of the

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27:04

You didn’t fall off the wagon, you outgrew the plan|314

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/07/31

Ever feel like your health goals are playing hide-and-seek every time life throws a curveball before your coffee even gets cold? You're not alone. In this episode, we’re pulling back the curtain on the real reason your “plan” might not be working anymore, and spoiler alert, it’s not because you’re lazy, unmotivated, or lacking discipline. Here’s what we cover: ✅ Why trying to get it perfect is keeping you stuck (and what to do instead) ✅ How your old strategies are sabotaging your current reality

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01:01:12

Inflammation, Hormones, and Perimenopause Truths|313

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/07/24

You’re doing everything “right” and your body’s still like… nope. Can’t drop the weight. Can’t sleep. Can’t stop yelling at your husband for breathing too loud. If you’ve ever blamed your hormones but couldn’t explain which ones or why this episode is your wake-up call. I brought in hormone ninja Becca Chielankowski to break down the real hormone hierarchy (spoiler: insulin gets VIP access, not estrogen), why inflammation might be the real villain, and what’s ACTUALLY driving your “fluffiness” in

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27:21

Why Your Old Diet Tricks Are No Longer Working|312

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/07/17

If we were besties sipping coffee (or wine, let’s be honest), and I wasn’t afraid of hurting your feelings, this is the conversation we’d have. This episode? It’s for the woman who says she’s “stuck,” who’s tired of tracking every bite, who keeps saying “I just need to get back on track” without asking what that even means anymore. ⚠️ Spoiler alert: Your plateau isn’t punishment. Your metabolism isn’t broken. But your beliefs? They might need a full-blown rewrite. We’re burning the old rule book

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48:00

Surprising Truths About Osteoporosis, Bone Health,...

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/07/10

Ladies, we need to talk about the part of your body you never think about until it literally snaps —your BONES. This week I’m joined by the actual king of bones, Dr. John Neustadt, a doctor and , researcher , and supplement founder who’s made it his mission to prevent the silent epidemic we call osteoporosis. 👀 And spoiler alert: Most of us don’t hear about this until we’re in our 40s (if at all), and by then we’ve already been secretly losing bone like it’s a side hustle. In this

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46:00

Fat Loss Should Be a Phase, Not a Lifestyle | 310

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/07/03

Welcome back to the third episode of our Metabolism Series – and today, I’m tackling the one topic that gets everyone in their feelings: FAT LOSS. But let’s be clear… I’m not talking crash diets, cabbage soup, or “skinny by Saturday” nonsense. I’m talking fat loss done right. If you're a woman over 40 who’s been dieting harder than a 2000s fitness competitor and still not seeing results, this episode is your permission slip to break up with the BS and start playing the long game. Inside this

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01:03:19

How to Stop Being Scared of Money with Tess...

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/06/26

Ladies, if money talk makes your eyes glaze over... or you secretly worry you’re “bad” at it... this is THE episode for you. I’m bringing in my girl Tess Smith, a financial educator who is the exact OPPOSITE of some stiff suit yelling on TV. (No jargon. No shame. No calculator required.) She’s keeping it SIMPLE and real, because money stress is one of the biggest weights we all carry… especially in midlife. And Magic Makers, you deserve better than flying blind or feeling stuck. In this fun

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42:50

How To Flinally Stop Yo-Yo Dieting| 308

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/06/19

Okay magic makers, if you've ever thought maintenance was just code for “you're stuck,” then buckle up, because today’s Fit Girl Magic podcast episode is about to blow that myth straight outta your protein shake. I’m diving DEEP into the most underrated phase of fat loss: MAINTENANCE (aka the peaceful middle ground where your metabolism gets to breathe and your sanity comes back). If you’ve been stuck in the all-or-nothing hustle, this is your permission slip to chill the F out… strategically

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52:19

How To Ditch Dieting and Feel Amazing|307

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/06/12

You don’t need another diet. You need a reason to stop chasing skinny like it’s still 1999. In this week’s Fit Girl Magic podcast episode, I’m joined by Olivia Young—a coach who gets it. We both work with women who’ve spent years stuck in the “eat less, move more” loop… and it’s just not working anymore. So we’re doing what most people won’t: we’re having the real convo about what it actually takes to feel good in your body, without obsession. Here’s what we get into: 👉 What performance goals look

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34:23

Hot Girl Summer Is Out Consistency and Confidence Are...

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/06/05

If you’re anything like me, you’ve spent more summers than you’d like to admit bouncing between being “on plan” or going completely off the rails—then beating yourself up for it. I used to believe that if I wasn’t starving, sore, and checking every damn box on a to-do list, I was failing. In this Fit Girl Magic podcast episode, I’m calling BS on all of that. I’m sharing how I went from obsessive meal prep and gym workouts on vacation (yes, I was that girl) to actually enjoying my life and making

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55:38

How to Reclaim Your Energy, Sanity, and...

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/05/29

Ever feel like you're crushing life… until life crushes you right back? You're meal-prepping, showing up for workouts, answering emails faster than ChatGPT, helping your kids survive college admissions, and wondering why you are running on fumes. You’re not lazy. You’re not broken. You’re just burned the hell out. In this episode, I’m joined by Coach Ellen Schinke, burnout expert, high-achiever whisperer, and fellow recovering perfectionist, to break down what burnout really is (hint: it’s not

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Reverse Dieting Over 40: How to Heal a Tired...

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/05/22

Ever feel like your metabolism is giving you the finger? You’re eating “clean,” doing all the workouts, skipping the wine—and STILL not seeing results? Girl, this episode is your permission slip to stop under-eating and start healing your metabolism. In Part 2 of the Metabolism Reset Series, we’re talking all things reverse dieting aka how to add calories without blowing up the scale or losing your mind. Yep, it’s a thing. And yes, it works especially if you’ve been living in a 1200-calorie prison

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47:38

What You Must Know About Navigating Hospital Stays

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/05/15

Ever found yourself in a hospital room Googling “all the medical mumbo jumbo that you just heard from five different people in white coats? Or maybe you’ve sat there silently, praying someone would just translate what's happening to your mom or spouse? You're not alone. Hospitals can be overwhelming AF. When our loved ones get admitted, we’re handed forms, not answers. We're expected to trust the process, even when our gut says something’s off. And let’s be honest—half the time you don’t know who’s

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What can you do revive your tired metabolism?|302

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/05/08

Hey Magic Makers — let’s talk about how the scale might be doing you dirty! Let me guess you are eating “clean,” tracking your food, working out when you can, and still feel like the scale is mocking you? You’re not broken… but your metabolism might be straight-up exhausted. In this kickoff to the Metabolism Reset Series, I’m breaking down why your “eat less, move more” strategy isn’t working anymore — and what’s actually going on behind the scenes (hint: it has a LOT to do with stress, muscle loss,

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25:27

What can you do revive your tired metabolism?|302

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/05/08

Hey Magic Makers — let’s talk about how the scale might be doing you dirty! Let me guess you are eating “clean,” tracking your food, working out when you can, and still feel like the scale is mocking you? You’re not broken… but your metabolism might be straight-up exhausted. In this kickoff to the Metabolism Reset Series, I’m breaking down why your “eat less, move more” strategy isn’t working anymore — and what’s actually going on behind the scenes (hint: it has a LOT to do with stress, muscle loss,

en-us

What can you do revive your tired metabolism?|302

Fit Girl Magic | Healthy Living For Women Over 40 ·

2025/05/08

Hey Magic Makers — let’s talk about how the scale might be doing you dirty! Let me guess you are eating “clean,” tracking your food, working out when you can, and still feel like the scale is mocking you? You’re not broken… but your metabolism might be straight-up exhausted. In this kickoff to the Metabolism Reset Series, I’m breaking down why your “eat less, move more” strategy isn’t working anymore — and what’s actually going on behind the scenes (hint: it has a LOT to do with stress, muscle loss,

en-us

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