Welcome to 5 Minute Fridays, my weekly newsletter, where I reveal my latest tips to help you get lean, boost energy and live a long active healthy life.
If you’re a woman struggling with midlife fat, reduced energy, and muscle loss with 20 pounds or more to lose, and you’re ready to finally do something about it then this is for you.
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There are two versions of you walking around right now.
One of them is the version you talk about.
The one who says: “I want to lose the weight.” “I want to feel confident again.” “I want to get back to who I was.”
This version buys the groceries. Starts the plan. Feels motivated on Monday morning.
This version is sincere.
The other version is the one that actually runs your life.
She shows up at 8pm.
She’s tired. She’s stressed. She’s done for the day.
This version says: “I’ll just have a little something.” “I deserve this.” “I’ll start again tomorrow.”
This version doesn’t care about the plan.
This version cares about relief.
In this case relief is the payoff.
Everything has a payoff.
The gap between those two versions is the most important problem in your health.
Everything else is downstream of it.
The diets that don’t stick. The workouts you stop doing. The weight that keeps coming back.
That gap is the problem.
I — THE REAL REASON YOU KEEP YO-YO DIETING
Most women think they have a discipline problem.
They don’t.
They have a belief problem.
Your behavior is not random.
It is always driven by something you believe to be true.
Even if you’ve never said it out loud.
Things like:
“I don’t follow through.” “I’ve always struggled with my weight.” “I need food or wine to relax.” “If I can’t do it perfectly, I might as well not do it.” “I always end up gaining it back.”
These don’t feel like beliefs.
They feel like facts.
That’s why they’re dangerous.
You can follow a diet for a few weeks.
But eventually, your behavior will fall back in line with what you believe.
Not what you want.
What you believe.
That’s why every plan works… until it doesn’t.
II — HOW TO FIND THE BELIEF RUNNING YOUR LIFE
Before you fix it, you have to see it.
This is where most people stop.
Because this part requires honesty.
Step 1: What do you say you want?
Write it down.
“I want to lose 20 pounds.” “I want to stop snacking at night.” “I want to feel in control again.”
This is your stated goal.
Step 2: What does your behavior show?
Now look at your last 7 days.
Not what you intended.
What you actually did.
Did you follow through? Did you snack at night? Did you skip workouts? Did you say “I’ll start Monday”?
Your behavior is the truth.
Step 3: What would you have to believe for this to make sense?
This is the question that changes everything.
Because behavior always makes sense… once you understand the belief behind it.
If you keep eating at night, maybe the belief is: “I need food to relax.”
If you keep starting over, maybe it’s: “I can’t do this consistently.”
If you keep pulling back just before results, maybe it’s: “If I really try and fail, that will prove something about me.”
That last one is more common than people think.
Step 4: What is the payoff?
Every habit gives you something.
Even the ones you hate.
Night eating gives relief. Wine shuts your brain off. Skipping workouts gives you permission to rest. Starting over Monday protects you from failure.
You are not broken.
You are solving a problem.
Just not the one you think.
III — WHY MOST WOMEN STAY STUCK
They try to remove the habit…
Without replacing what it was doing for them.
That never works.
You can’t just take away the coping mechanism.
You have to build something that actually supports your life.
Not your perfect week.
Your real one.
Because here’s the truth:
You will get busy. You will get tired. You will get sick. You will meet new people. You will go off routine.
That is not failure.
That is life.
The real question is not:
“How do I stay on track?”
It’s:
“How fast do I come back?”
Click to watch the full video
IV — THE 5-STEP PROCESS TO END THE CYCLE
This is how you stop starting over.
Step 1: Name the belief
One sentence.
“I don’t follow through.” “I need food to relax.” “I always gain it back.”
If it stings a bit, you’re close.
Step 2: Replace it
Not with something fake.
With something believable.
“I am learning to follow through.” “I need recovery, not reward.” “I can build results with simple habits.”
Step 3: Prove it daily
This is where identity changes.
Not in your head.
In your actions.
Pick 1 thing:
Walk daily Protein at breakfast Kitchen closed after dinner Lift 3 times per week
Small. Consistent. Repeatable.
At the end of the day remind yourself what you did. I walked today. I am a person who is becoming consistent.
Step 4: Drop perfection
This is where most women fail.
They miss one workout… and quit. They eat one off meal… and spiral.
The new rule:
Never miss twice. Never wait for Monday.
Step 5: Track proof
Not just the scale.
Track behavior.
“I showed up.” “I didn’t spiral.” “I got back on track the same day.”
That is how belief changes.
V — THE REAL SHIFT
You don’t need a better diet.
You need a new identity.
Because once you become the woman who:
follows through
returns quickly
stops starting over
The weight loss becomes a byproduct.
Not a constant battle.
VI — CLOSE THE GAP
Go back to the beginning.
There were two versions of you.
The one who wants it…
And the one who lives it.
Your job is not to become perfect.
Your job is to close the gap between them.
One decision at a time.
FINAL THOUGHT
Most women spend years trying to lose weight.
Very few take the time to understand why they keep getting pulled back.
If you fix that…
Everything else gets easier.
And if you made it this far in reading, you are the exact type of perons who can do hard things. You are the 1% who make it happen,
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
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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.
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