Fit Girl Magic | Healthy Living For Women Over 40

Kim Barnes Jefferson
  • 4.9 (46)
  • FITNESS
  • UPDATED SEMIWEEKLY
Fit Girl Magic | Healthy Living For Women Over 40

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 master weight loss, balance hormones and finally get healthy on your own terms. Do yourself a favor and hit the subscribe button. If you are ready to stop defining yourself by the scale, jumping from plan to plan and ready to finally ditch the comparison game and all or nothing mindset. You have found the podcast that will help you to tap into your strength, inner confidence and give you a new appreciation for your health with a splash of salty real talk.

  1. 2 DAYS AGO

    What every women over 40 ought to know about building muscle

    Ever wonder if it’s even possible to build muscle as a woman over 40? Or if hitting the weights will leave you looking like the Hulk? It’s time to clear up the confusion! In this powerhouse episode of Fit Girl Magic, I brought together five fitness experts— Eve Guzman, Adele Johnson, Marisa Mae, Stacey Schadler and Becky Siconolfi —to share the real deal on muscle-building for women over 40. From debunking myths about getting "bulky" to explaining how much muscle you can realistically expect to gain in a year, these experts bring their A-game. They dive deep into nutrition strategies, protein truths, and strength-training secrets to help you break through plateaus and finally see progress. Spoiler alert: muscle growth is possible, and the scale isn’t the only way to track your wins! What You'll Learn in This Episode: Myth Busting: Say goodbye to the fear of looking "bulky" and understand why lifting weights is your new best friend. Muscle Gain Potential: Get realistic expectations for how much muscle you can gain in one year after 40. Nutrition & Training Hacks: Learn why protein-packed diets and a structured strength program are the magic duo for muscle growth. Expert Advice: Strategies for overcoming plateaus, staying motivated, and understanding your body's unique needs. Why You Should Listen: If you’ve been hitting the gym but not seeing the muscle gains you want—or if you’re just curious about what’s possible—this episode has all the answers. It’s perfect for women over 40 who are ready to embrace strength training, ditch the myths, and start making progress that feels amazing.   Resources and Links: Connect with Marisa Mae   Follow Adele Johnson Find Becky Siconolfi Learn from Stacey Schadler Check out Eve Guzman Kim Barnes Jefferson Let’s Keep the Conversation Going! Loved this episode? Share it with a friend who needs some muscle-building inspiration! Don’t forget to tag me on Instagram @kimjeffersoncoach and let me know your biggest takeaway.   Subscribe & Review: Don’t miss a single episode of Fit Girl Magic! Subscribe on Apple Podcasts or Spotify and leave a review to help more women over 40 discover the magic of strength, muscle, and confidence. Let’s go on this strength journey together! 12 week year strategy session https://kimbarnesjefferson.lpages.co/12week-special

    40 min

  2. DEC 4

    Maximizing Your Travel Rewards: Strategies From Points Guru Megan Lanford

    Ever dreamed of jet-setting to dreamy destinations without your bank account giving you the side-eye? Same here! That’s why you need to hit play on this Fit Girl Magic podcast episode, because it’s your golden ticket to travel magic. I’m chatting with the fabulous Megan Lanford—travel points hacking queen, mastermind behind Travel Tribe, and the voice behind Points to Paradise.   Megan’s not just sharing travel tips; she’s dropping straight-up sorcery. Like how she saved a client over $14,000 on a luxury Italian getaway. Yes, $14K. Mind officially blown! And if you think that’s good, wait until you hear her Disney-on-a-dime story—one family’s week-long trip for just $50. Yes, Disney. Yes, fifty bucks. No, you’re not dreaming.   But wait, it gets juicier. Megan’s spilling all her secrets on credit card wizardry—think scoring massive sign-up bonuses, racking up points like a pro, and keeping that credit score sparkling. She’s also dishing the best tips for snagging first-class upgrades, leveling up your hotel stays, and turning ordinary trips into luxury experiences.   Still think travel hacking isn’t for you? Listen to Megan, and you’ll be booking your dream trips in no time.   Be sure to follow her on Instagram at @PointsToParadise and check out her podcast Points to Paradise for more insider gold.   Ready to take off? Click play and let’s make those dream vacations your new reality.     Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website:  http://www.kimbarnesjefferson.com  Book your 12 week year strategy session https://kimbarnesjefferson.lpages.co/12week-special     Points to Paradise Academy Travel Tribe Membership Instagram https://www.instagram.com/pointstooparadise/

    38 min

  3. NOV 28

    Your No BS Guide to Building Your 12-Week Health Journey

    Are you sick of chasing ALL the goals and feeling like you’re stuck on a hamster wheel? Exhausted by the health hustle that seems to lead nowhere? I get it—I’ve been there too. That’s why I’m so excited to share how the 12 Week Year can completely transform your fitness journey without all the overwhelm. Let me paint a picture: you’ve tried every diet out there, worked out like crazy, and the scale? It’s still stuck. Your energy? Nonexistent. Sleep? You barely remember what that is. And when it comes to eating? You’re lost in a maze of “rules” and food guilt. Oh, and diet culture? It’s got a VIP suite in your brain. Sound familiar? Well, it’s time to flip the script because this doesn’t have to be your reality anymore. That’s where the 12 Week Year comes in. It’s a book a I read several years ago and this system has helped me (and so many others!) take big, scary goals and break them into small, actionable steps. In today’s episode you’ll see :   How to create urgency and focus like never before. Why it’s all about execution, not just planning. The magic of tracking progress to stay on course. Real client success stories that prove this works.   Key Takeaways: Say goodbye to the all-or-nothing mindset—it’s all about celebrating those short-term wins! Learn how to focus on what truly matters (hint: not everything does!). Embrace simplicity and the power of consistency. Get practical tips for staying on track, even when life throws you curveballs. Ready to crush it with me? Grab your coffee, protein shake, or whatever fuels you, and let’s dive in! I’ll help you set realistic, actionable goals, keep your motivation high, and actually enjoy the process. Got questions or need a personalized 12-Week Roadmap? Facebook group Free Resources: https://www.fitgirlmagic.com/freeresources_podcast Website:  http://www.kimbarnesjefferson.com

    31 min

  4. NOV 21

    Transform Stress into Calm: Breathwork Secrets

    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

    1h 1m

  5. NOV 14

    The Menopause Mystery—Why Didn't Anyone Warn Us About This

    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!

    17 min

  6. NOV 7

    9 Ways To Thrive Through The Holidays

    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/

    26 min

  7. OCT 31

    The Secrets to a Balanced Metabolism and Reduced Inflammation with Dr. Jane Durst Pulkys

    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: .

    1h 6m

  8. OCT 24

    The Scale is Not Moving Now What

    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:

    31 min
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4.9
out of 5
46 Ratings

About

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 master weight loss, balance hormones and finally get healthy on your own terms. Do yourself a favor and hit the subscribe button. If you are ready to stop defining yourself by the scale, jumping from plan to plan and ready to finally ditch the comparison game and all or nothing mindset. You have found the podcast that will help you to tap into your strength, inner confidence and give you a new appreciation for your health with a splash of salty real talk.

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