Five Minute Friday

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 in Midlife.

What’s in store for today:

• Why there’s no new video this week
• 3 fun facts about how habits really stick
• One small thing to do before Monday

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Hey friend,

Confession: there’s no new YouTube video this week.

I spent the week behind the scenes, rebuilding the systems that run FitWiseWoman. Emails. Sign-up pages. Automations. The unglamorous stuff nobody ever sees.

And somewhere in the middle of it, staring at yet another screen of settings, I realized something.

I wasn’t doing it because I felt motivated. Trust me. I didn’t.

I was doing it because once it’s built, it runs on its own. I don’t have to remember. I don’t have to feel like it.

That’s exactly how habits work.

Most women I talk to think they need more motivation. More willpower. A better Monday.

They don’t.

They need a system that makes the next step obvious. So obvious you do it before your brain has time to argue.

That’s why my free 7-Day Midlife Metabolic Reset is one simple action a day. Not twenty. One. You keep it, and add the next.

We start Monday, October 12. Save your spot here.

3 fun facts about how habits really stick:

1. It takes longer than 21 days, and that’s okay. Researchers at University College London followed people building a new daily habit, like eating fruit at lunch or going for a walk. On average it took 66 days for the habit to feel automatic, with a range of 18 to 254 days. The good news? Missing a single day didn’t really set people back. So stop starting over every time you slip.

2. “If-then” plans work. A review of 94 studies found that people who made specific if-then plans (“If it’s 3pm and I want a snack, then I’ll eat my protein first”) were much more likely to follow through on their goals than people who just set the goal. Your brain loves a plan it doesn’t have to think about.

3. Your mind can make you stronger. In a study from the Cleveland Clinic, people who simply imagined flexing a finger muscle, hard, for a few minutes a day over 12 weeks, increased its strength by about 35%, without lifting a thing. Picturing it isn’t fluff. Your brain is part of your training.

One thing to do before Monday

Write one if-then plan for your hardest moment of the day.

Here’s mine: If Mr Chance is staring at me by the door with that silly look in his eyes that says ” take me for a run”, then I put my shoes on. No debate.

Yours might be the 3pm pantry. The evening couch. The drive-thru on the way home. Name it, and decide your “then” now.

Your turn

Hit reply and tell me: What’s your if-then plan? I read every reply.

I’d love to share a few of your answers (first name only) in a future issue. So if you do reply, just know I may select yours to share.

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Win of the week!

I’m posting this specific win because I want you to see what a free 7- day reset can do. Most people think that free stuff gets you no where but that’s not the case with the reset. ( plus I refuse to offer you the useless dribble thats flooded in the online space…just sayin’). Here’s what Shannon said…..

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One Quote to Finish Your Week Strong

“Motivation gets you started. A system gets you to the finish line.”

Have a beautiful weekend,

Coach Ruth

When you’re ready, here’s how I can help:

1. Want to start with something free? Join my 7-Day Midlife Metabolic Reset, starting Monday, October 12. Save your spot HERE​
2. Need a plan you can follow on your own? Join the Strong & Lean Women’s Club for $47 a month HERE​
3. Ready for coaching? Reply to this email with the word PROGRAM and I’ll send you the details of my 12-week Lean Body OS Group Coaching Program.
4. Looking for free resources? Join my free community on Skool HERE​

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Sources for fun facts: Lally et al., “How are habits formed: Modelling habit formation in the real world,” European Journal of Social Psychology, 2010; Gollwitzer & Sheeran, “Implementation intentions and goal achievement: A meta-analysis,” Advances in Experimental Social Psychology, 2006; Ranganathan et al., “From mental power to muscle power,” Neuropsychologia, 2004.

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.