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 http://www.instagram.com/melissamhoffmann
Website: http://www.melissahoffmann.com

www.melissahoffmann.com/identity-
FREE private podcast: www.melissahoffmann.com/prosperity-

Facebook group https://www.facebook.com/groups/fitgirlmagic

Free Resources: https://www.fitgirlmagic.com/freeresources_podcast

Website: http://www.kimbarnesjefferson.com

5 Day Belly Fat Holiday Survival https://www.fitgirlmagic.com/belly-fat-holiday_podcast

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. https://www.fitgirlmagic.com/fgms_2024/

PBS Documentary on Menopause – A must-watch for all my magic makers!

10 Menopause Tips You Need – 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 https://www.facebook.com/groups/fitgirlmagic

Free Resources: https://www.fitgirlmagic.com/freeresources_podcast

Website: http://www.kimbarnesjefferson.com

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 https://www.facebook.com/groups/fitgirlmagic

Free Resources: https://www.fitgirlmagic.com/freeresources_podcast

Website: http://www.kimbarnesjefferson.com

>> Instagram: @‌JaneDurstPulkys

>> Facebook: /JaneDurstPulkys

>> X (formerly Twitter): @‌JaneDurstPulkys
Metabolic Balance | Your Personalized Nutrition Program

a special promotional package when they pre-order the book from Jane’s website (janehealthcoach.com) and use the code: BALANCE (when they check out).

For more information about becoming a Metabolic Balance Coach, they can visit: drjanehealthcoach.com.

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, "5 Days To Crack the Belly Fat Code" – 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 https://kimbarnesjefferson.lpages.co/fgm-waitlist

Creatine Recommendation: https://www.isagenix.com/share/3QH4DY

Connect with Me: Facebook Group: Fit Girl Magic Instagram: @KimJeffersonCoach

Facebook: Kim Barnes Jefferson

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 https://www.facebook.com/groups/fitgirlmagic

Free Resources: https://www.fitgirlmagic.com/freeresources_podcast

Website: http://www.kimbarnesjefferson.com

5 Days to Crack the Belly Fat Code https://kimbarnesjefferson.lpages.co/5-days-bfc-podcast

Alessia Citro | Home

Linked In https://www.linkedin.com/in/alessiacitro/
Instagram https://www.instagram.com/alessiacitro__/

Podcast INHABIT with Alessia Citro

Higher Self Book Alessia Citro | Higher Self Habits Book
Free Gits https://alessiacitro.com/gift

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 https://www.facebook.com/groups/fitgirlmagic

5 Days to Crack The Belly Fat Code
https://kimbarnesjefferson.lpages.co/5-days-bfc-podcast

Free Resources: https://www.fitgirlmagic.com/freeresources_podcast

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

https://www.instagram.com/rachelsopsanders/

Linked In: https://www.linkedin.com/in/rachel-soper-sanders/

TikTok: https://www.tiktok.com/@rachelsopsanders

Website: https://www.rachelsopersanders.com/

Rootine website: https://rootine.co/

Rootine instagram: https://www.instagram.com/rootine_co

Rootine TikTok: https://www.tiktok.com/@rootine_co

Facebook group https://www.facebook.com/groups/fitgirlmagic

Free Resources: https://www.fitgirlmagic.com/freeresources_podcast

Website: http://www.kimbarnesjefferson.com

FREE mini course 5 Days To Cracking the Belly Fat Code https://kimbarnesjefferson.lpages.co/5-days-bfc-podcast