Welcome to 5 Minute Fridays, my weekly newsletter, where share my latest tips to help you get lean, boost energy and live a long active healthy life in Midlife.
• The five habits that helped me take back control of my mornings • Why waiting for motivation is usually a mistake • My favourite thing this week • A reminder about the person you are becoming
Here is your 5 Minute Friday:
1. The 5 habits that helped me take back control of my mornings
There was a period in my ;ife, after I had gained weight, when I would wake up already feeling behind.
I would check my phone, answer messages, drink coffee and move straight into the demands of the day.
None of those things seemed like a big deal on their own.
But together, they meant that I was starting every morning by reacting to everyone else instead of deciding how I wanted my own day to go.
When I was working to lose the 30 pounds I had gained, I realized I needed a better system.
Not a complicated two-hour routine.
Just a few basic actions that helped me feel focused, energized and in control before the rest of the world got a vote.
In my new video, I share the five morning habits that helped me do that.
They include simple things that took less than 20 minutes to take care of, but made a big difference in terms of how my day went.
None of the habits are revolutionary.
That is precisely why they work.
They are realistic enough to repeat.
And the habits you can repeat will always have more power than the perfect routine you follow for three days and abandon.
The 20 Minute Morning Routine That Helped Me Lose 30 Pounds
You do not need to feel motivated before you take action.
In fact, motivation often comes after you begin.
We tend to believe we need to wake up feeling inspired before we exercise, prepare a healthy breakfast or work toward an important goal.
But most mornings, you may not feel inspired.
You may feel tired. You may feel busy. You may have a long list of reasons to put yourself last.
That is where routines matter.
A routine reduces the number of decisions you have to make.
You are no longer asking yourself, “Do I feel like doing this today?”
You have already decided.
You get up, put on your shoes and go outside.
You make the protein-based breakfast.
You drink the water.
You do the next small thing.
Over time, those ordinary decisions start to change the way you see yourself.
You are no longer trying to become someone who takes care of herself.
You ARE someone who takes care of herself.
❤️ My Favourite Thing this Week
My favourite thing this week is the 7-Day FREE Reset happening inside the Fit Wise Woman Inner Circle.
For seven days, we are focusing on simple actions that can help reduce bloating, improve energy and get you feeling back in control.
Each day builds on the one before it. We are covering things like protein at every meal, removing grains for a few days, getting outside to move, drinking enough water and reconnecting with your future self.
What I love most is seeing women actually participate, share their progress and support one another.
If you are not already inside the Skool group, this is a good time to join us.
The group is free, and you will also get access to the other resources, conversations and support already inside.
This week, I received this message from Iris, who is still in the middle of her journey.
What stands out most is how much her vision for herself has changed.
When Iris started, she was caught in the same cycle many women know too well. She would try to lose weight, struggle to stay consistent, and end up feeling as though she had failed again.
The real work was not simply giving her another meal plan and workout plan.
We needed to identify the beliefs, habits and emotional blocks that had kept her stuck in yo-yo dieting for years.
As those blocks started to come down, something else began to happen.
She started working out consistently.
Then she started running.
Now she is setting new fitness goals that she would not have imagined for herself when we began.
That is the part I love most.
Her journey is no longer just about losing weight. She is becoming stronger, building confidence and discovering what her body is capable of.
She is still moving toward her goals, and now she is doing it with a clear plan and a much stronger belief in herself.
She is no longer starting over.
One Quote to Finish Your Week Strong
“The less you move, the smaller your world will become.”
– coach Ruth
This is about far more than exercise.
When we stop moving, we often start giving things up without even realizing it. We avoid the long walk, the stairs, the bike ride, the trip, or the activity that once felt easy.
Little by little, life can begin to shrink around us.
Strength and fitness are not only about how we look. They protect our freedom, independence and ability to keep saying yes to the life we want.
Keep moving. Keep getting stronger. Keep your world big.
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
Doing all the right things but not seeing results? The Midlife Metabolic Audit is the roadmap to body recomposition after 50.
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.
Actionable Tips now drop every Tuesday and Friday. STAY TUNED!
Join 10,000+ subscribers redefining aging and navigating menopause, not by chasing fads, but by following proven science and an Operating System for a healthy, strong, adventurous life.
Subscribe to Newsletter
You’re safe with me. I’ll never spam you or sell your contact info.
Subscribe and get these free starter tools:
The Fit Wise Woman Journal
A printable habit, protein, and strength tracker to keep you consistent.
7-Day High-Protein Metabolism- Boosting Guide & Meal Plan
Simple recipes and targets designed for women 50+.
10,000+ subscribers based on active list count
“This is the most valuable transformational newsletter for women founders 40+.”
