Here is your 5 Minute Friday:
1. The challenge losing the last 10 lbs and what to do about it.
The last 10 pounds are always the hardest.
Not the first 10. Not even the first 20.
The last 10.
And there’s a reason for that, especially after 50.
Years ago, when I was training for my Ironman, I had to sit down with my family and have some very honest conversations. Training wasn’t casual. It required structure, planning, and trade-offs for a season.
What surprised me most wasn’t the physical training. It was how much precision mattered.
When effort was random, progress stalled. When the plan was clear, everything moved again.
Fat loss in midlife works the same way.
By the time you’re down to the last 10 pounds, you’re usually already doing “the right things.” You’re eating better. You’re exercising. You’re moving more.
The problem isn’t motivation. It’s margin for error.
Research backs this up.
• Studies show that resting metabolic rate declines with age, largely due to muscle loss, which means calorie needs are lower even when effort stays the same.
• Post-menopausal women also experience reduced insulin sensitivity, making imprecise eating more likely to stall fat loss.
• Research consistently shows that higher protein intake combined with resistance training helps preserve lean mass during a calorie deficit, which is critical for continued fat loss in midlife.
• And multiple studies confirm that daily movement (steps) plays a major role in maintaining energy balance without the hormonal stress of aggressive calorie restriction.
In plain English:
The last 10 pounds don’t respond to “trying harder.” They respond to doing fewer things, more precisely.
That’s exactly what I break down in this video
the last 10 pounds are different after 50
- The simple meal-planning strategy I use instead of guessing
- How I increase fat loss without slashing calories
- The strength training structure that protects muscle
- How to handle dinners, social events, and real life without sabotaging progress
If fat loss has stalled and you’re tired of starting over, this will help you course-correct.
And if you want to shortcut the process, I’ve also linked the exact meal plan I’m using in the video description.
This is not about extremes. It’s about finally playing by the rules your body is actually using now.
2. Something BIG I learned from coaching midlife women
Most women come to me saying the same thing.
“I just want to lose the weight.” “I want my clothes to fit better.” “I want to look like myself again.”
And that makes sense. When your body changes, your confidence takes the hit first.
But here’s what always happens, usually a few weeks in.
They realize this was never just about fat loss.
I had a client not long ago who told me her main goal was to lose weight around her middle. That’s what she talked about on our first call. That’s what she thought the problem was.
I built out her workout program which required her to squat.
She couldn’t.
Not because she was injured.
Not because she was weak in the way people usually think about weakness.
She just hadn’t used that movement in years.
She had been avoiding the floor. Avoiding low chairs. Relying on using her arms to help her get up.
That’s a problem.
Because if you can’t squat, you’re not just struggling in the gym. You’re struggling with real life.
You’re struggling to get up off the floor. You’re struggling to play with grandkids. You’re struggling to hike, travel, garden, or move confidently through the world.
We started slowly.
Wall sits
Getting up and down out of a chair without support
Supported squats.
Box squats.
Holding onto a rail.
No ego.
No rush.
Last week she did her first squat unsupported. It wasn’t perfect, her butt wasn’t kissing the floor yet….
She stopped mid-rep, looked at me, and said, “Oh. This is so much bigger than weight loss, isn’t it?”
I was in tears.
Movement is life changing.
That was her moment.
Because what she actually wanted wasn’t just a smaller body.
She wanted freedom.
Freedom to move without thinking about it. Freedom to say yes to trips, activities, and adventures. Freedom to trust her body again.
That’s what this work is really about.
Fat loss is often the doorway. But strength, confidence, and capability are the reason women stay.
And once you feel what it’s like to move well again, to feel strong in your own body, the scale stops being the main event.
You don’t just want to look better.
You want to live better.
And that’s the shift that changes everything.
❤️ My Favourite Thing this Week
This week, my favorite “healthy food thing” isn’t a product. It’s a habit.
Making a pot of simple bone broth.
It’s one of those foods that supports fat loss, digestion, and recovery without feeling like diet food. And it’s especially useful when you’re working on the last 10 pounds and want something warm, satisfying, and blood-sugar friendly.
Simple Bone Broth Recipe
Ingredients
- 2–3 pounds bones (chicken carcasses, beef marrow bones, knuckles, or a mix)
- 1 onion, roughly chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 tablespoons apple cider vinegar
- Water to cover
- Optional: garlic, bay leaf, peppercorns, fresh herbs
- Salt to taste (add at the end)
Instructions
- Place everything except salt into a large pot or slow cooker.
- Cover with water so the bones are fully submerged.
- Bring to a gentle boil, then reduce to a low simmer.
- Simmer Beef bones: 24–48 hours
- Skim foam if needed.
- Strain, then add salt to taste once cooled.
Store in the fridge for up to 5 days or freeze in portions.
How I Use It
- Sip a mug in the afternoon instead of snacking
- Use it as the base for quick soups
- Cook potatoes, rice, or quinoa in it instead of water
- Drink it in the evening when cravings are habit-based, not hunger-based
It’s warm. It’s satisfying. It supports protein intake without adding stress.
This is the kind of simple, old-school food that makes fat loss feel calmer and more sustainable, especially after 50.
Sometimes the most effective nutrition choices are the least complicated.
One Quote to Finish Your Week Strong
Strength doesn’t start in the gym. It starts with the decision to keep showing up for yourself, even when it would be easier not to.
As Mahatma Gandhi said, “Strength does not come from physical capacity. It comes from an indomitable will.”
Every walk you take, every meal you plan, every time you choose to build strength instead of shrinking away from life, you’re reinforcing that will. Fat loss might be the goal that got you started, but resilience, confidence, and capability are what carry you forward. This is how a better life gets built, one choice at a time.
Coach Ruth
When you’re ready, here’s how I can help:
- When you’re ready to lose weight and keep it off, Lean Body Platinum Coaching one on one coaching is the way to go. You can read about it here
- Looking for free resources? Make sure you join my free community on skool HERE
Disclaimer: This email is for general educational and informational use only. It is not intended as medical advice and does not replace professional medical services. The content should not be used to diagnose, treat, or prevent any medical condition. For personal medical guidance, consult a qualified healthcare professional.
