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.

• 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

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.

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.

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.

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/

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