Hey friend,
Yesterday I had a long drive between my home in the Blue Mountains to Ottawa to visit my daughter. She lives a day’s drive away from me. I hadn’t seen her since Christmas and she recently got a new puppy that I was dying to meet.
An interesting thing happened on my drive. I typically listen to health podcasts as I make a point of staying on top of the latest research, however, on this drive I decided to just relax and listen to some music.
I put on a playlist of 70’s and beyond music. So many of the songs reminded me of different times in my life.
When I was a teenager, 50 years ago, I loved Elton John.
As the playlist cycled through his most popular songs, one came up that I hadn’t heard in years – the Bitch is Back.
Critics and tabloids at the time often called Elton “a bitch” in a negative way – mocking his flashy clothes etc. The song flips that insult into a badge of honor.
What it’s really saying
- “I am who I am”
- “If you don’t like it, too bad.”
There was a point in my life, after I had gained covid weight that I felt myself starting to shrink.
I had always played to my own tune, often going against the grain to get to where I wanted to be in my life and in my career.
But when I gained the weight, I just didn’t feel myself anymore.
Coupled with hormones changing and all the things that came with that my “spunk” had gotten a kick in the butt.
Ever feel like that?
Making the decision to lose the 30 lbs not only changed my physique again but was one of the most important ways I was able to prove to myself that this girl still has her stuff….. and she’s BACK!
She’s got control over her decisions,
is confident in what she does,
and can once again take on most physical challenges without giving it a second thought….even in her 60’s.
Getting lean and losing weight has so many health benefits but who ever thought it could have such a profound affect on confidence and living fully again!
I’m curious, Have you ever listened to a song that makes you realize something about yourself?
Hit reply and let me know!
Here is your 5 Minute Friday:
1. Want to lose 30lbs by summer? Here’s how.
Most women trying to lose 30 pounds before summer make the same mistake.
They cut calories harder.
1,200 calories. More cardio. White-knuckling hunger. Starting over every Monday.
And then they wonder why they’re exhausted… bloated… and stuck.
If slashing calories worked long term, you’d already be lean.
It’s not a motivation problem.
It’s a strategy problem.
I just released a new video breaking down the 5 levers I would fix immediately if I had 4–5 months to lose 30 pounds:
- How to set a deficit without slowing your metabolism
- Why lifting heavy 3x per week changes everything after 40
- How to improve insulin sensitivity
- Why removing grains for 30 days can flatten your stomach fast
- When to test dairy if you’re stalled
This isn’t extreme.
It’s structured.
If you want the full breakdown, watch it here:
It’s OK to want both Health AND Aesthetics
I’m going to say something we’re apparently not supposed to say anymore.
I want to look lean. Defined. Strong. And confident in my clothes.
Yes — I care about aesthetics.
I train to look good.
For who?
For me.
And yes, I care about health. I care about energy. I care about strength. I care about longevity.
But I also want to look in the mirror and like what I see.
Why does it suddenly feel like we’re told it has to be one or the other?
Either you care about aesthetics OR You care about performance and health.
That’s nonsense.
You don’t have to choose.
Getting lean does not require wrecking your metabolism. Or starving yourself. Or living on cardio. Or pretending you don’t enjoy food.
You can want the body. You can want the strength. You can want the confidence.
There is a cost.
But the cost isn’t punishment.
The real cost?
Owning the phase you’re in.
Doing the work when it’s inconvenient.
Letting go of all-or-nothing thinking.
Understanding that fat loss is a phase.
Maintenance is a phase.
Muscle building is a phase.
I used to think pushing harder in the gym would solve everything.
I’d grind through workouts.
But when it came to tightening nutrition? That was my blind spot.
I didn’t want structure.
Tracking felt restrictive.
Adjusting felt uncomfortable.
Truth? I was avoiding the one lever that mattered most.
And here’s the reality:
What gets measured gets managed.
If you want body recomposition without metabolic damage, you need feedback.
Not forever. Not obsessively. But strategically.
Sometimes that means tightening up for 8–12 weeks.
Sometimes it means a diet break.
Sometimes it means eating more to rebuild.
Sometimes it means loosening the reins and living your life without guilt.
That’s maturity.
Mini-cut phases. Maintenance phases. Lifestyle build phases.
They all have a place.
When you respect the phases, you can:
✔ Include the foods you enjoy
✔ Maintain a healthy metabolism
✔ Sleep well
✔ Keep your energy
✔ Adapt as hormones shift
and still get LEAN
You do not need to be ashamed of wanting aesthetic goals.
Wanting to look incredible does not make you shallow.
It makes you honest.
But there is no magic pill. No overnight fix. No forever perfect macro split.
There is structure. There is adjustment. There is evolution.
❤️ My Favourite Thing this Week
My 24-ounce Owala water bottle.
I love it because you can SIP and GULP and depending on what you’re doing you might need both!
Not glamorous. Not sexy. But strategic.
Most midlife women who tell me they’re “always hungry” are actually under-hydrated.
That 3pm chocolate craving? Often dehydration.
That late-night snack urge? Sometimes just thirst dressed up as hunger.
This week I’ve been doing three simple things:
• 500 ml immediately upon waking • One glass before every meal • Bottle within arm’s reach all day
It flattens cravings. Improves digestion. And supports insulin sensitivity.
Simple lever. Big impact.
Before you overhaul your diet, try drinking your bodyweight in pounds ÷ 2 in ounces per day.
Not everything has to be complicated.
Sometimes fat loss starts with water.
One Quote to Finish Your Week Strong
“The price of excellence is discipline.” — Vince Lombardi
Not punishment. Not obsession. Discipline.
The women who change in midlife are not lucky. They’re decisive.
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.
