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.
💪The 12 foods I keep coming back to 💪Why simple eating works better than complicated diet rules 💪A free 7-Day Reset starting in August 💪My favourite thing this week 💪A reminder to keep your world big
Hey friend!
A quick thought before we begin.
I spent some time this past week designing the next phase of my own training program.
When I first started my weight loss mission after gaining 30lbs in 2021, my program consisted of zone 2 cardio and a ton of strength training. Coupled with the right eating plan, the weight came off the right way.
In midlife we lose muscle so darn fast. And I knew in my heart that even if the scale moved slowly, I would rather GAIN muscle weight and LOSE Fat weight than just get weak and skinny.
Looking back it was such a good move.
I can do things now at 63 that many 30 year olds can’t.
That came to light when my 30 year old neighbour asked me to go hiking with her and she could barely keep up. (and I was wearing a 16lb weight vest!)
Needless to say I am training her now!
So why do I tell you this?
When I first started my youtube channel I was really searching for the best way I could help women 50+.
I knew from the days of owning my gym, and fitness modelling in my 50’s, that I had the perfect formula to help women lose weight and feel better about themselves.
But over the past year my mission has become much greater.
Because what I see now is not just women who want to lose weight.
I see women who are terrified their world is getting smaller.
They may not say it that way.
It’s not an easy thing to admit or articulate.
They say things like:
“I used to hike, but I don’t anymore.”
“I don’t feel comfortable in my body.”
“I’m tired all the time.”
“I don’t recognize myself.”
“I want to travel, but I’m worried I won’t be able to keep up.”
“I don’t want to be the woman sitting on the sidelines.”
And that is the part that gets me.
Because weight loss matters.
Feeling good in your clothes matters.
Looking in the mirror and liking what you see matters.
But underneath all of that, I think what we really want is freedom.
Freedom to move.
Freedom to say yes.
Freedom to trust our bodies again.
Freedom to walk into the next decade knowing we are not done yet.
That is why my mission has expanded.
I do not just want to help women lose weight after 50.
I want to help women build bodies that give them more freedom, more confidence and more years of saying yes to life.
I want women to train so their world never gets smaller.
Because the truth is, midlife can go one of two ways.
We can slowly start giving things up.
The hikes.
The bike rides.
The trips.
The stairs.
The photos.
The jeans.
The adventures.
The parts of ourselves that used to feel strong, capable and alive.
Or we can decide that this is the season where we rebuild.
Not from panic.
Not from punishment.
Not because we hate our bodies.
Because we still have things we want to do.
Places we want to go.
People we want to love well.
And a future self who is counting on the choices we make now.
That is what I am training for.
And that is what I want for you too.
Now, let’s get into this week’s Five Minute Friday.
Here is your 5 Minute Friday:
1. The 12 foods I keep coming back to
When women tell me they feel stuck with weight loss, one of the first things I look at is not the perfect macro split.
It is their food environment.
What are they buying?
What is easy to grab?
What is already in the fridge when they are tired, busy or not in the mood to cook?
Because most of us do not need more complicated food rules.
We need better defaults.
This week’s YouTube video is about the 12 foods I keep coming back to when I want to lose fat, feel better and keep my meals simple.
They are foods that make the rest of the process easier.
Things like lean protein, Greek yogurt, cottage cheese, potatoes, eggs, vegetables and simple meal builders that help you stay full and make better choices without turning food into a full-time job.
The goal is not to eat the same thing forever.
The goal is to stop making every meal a brand-new decision.
That is where so many women get into trouble.
They are motivated on Monday, disorganized by Wednesday, starving by Thursday and starting over again the next week.
A simple grocery list changes that.
When you have enough protein, a few easy carbs, vegetables you actually eat and quick meals you can repeat, weight loss gets a lot less dramatic.
And less drama is usually a good thing.
2. SOMETHING IMPORTANT I’VE LEARNED
Boring meals are underrated.
I know that does not sound exciting.
Everyone wants the new recipe, the new plan, the new trick, the new app, the new fat-loss secret.
Most of the women who get results are not doing anything wildly creative.
They are eating enough protein.
They are planning ahead.
They are repeating meals that work.
They are not waiting until 6 p.m. to figure out dinner when they are already tired and hungry.
There is freedom in having a few meals you can make without thinking.
A breakfast you know works.
A lunch you can throw together quickly.
A dinner formula that keeps you on track.
A few snack options that do not turn into a whole evening of grazing.
That is not restrictive.
That is structure.
And structure is often what gives you your freedom back.
❤️ My Favourite Thing this Week
COMING IN AUGUST: THE FREE 7-DAY RESET
I am running a free 7-Day Reset inside the Fit Wise Woman Inner Circle starting August 3.
For seven days, we will focus on the basics that actually move the needle:
• Protein at every meal • Simple meals • Daily movement • Water • Reducing the foods that tend to trigger overeating • Getting clear on the woman you are becoming
It is not a crash diet.
It is not a cleanse.
It is not about punishing yourself for getting off track.
It is about taking seven days to clean up the noise, get back to simple habits and remind yourself that you can follow through.
The reset will happen inside my free Skool community.
If you are already in there, you will see the posts and instructions as we get closer.
This week I opened up my wall of love page and literally was overwhelmed.
It literally fills my soul to read what people are saying about FITWISEWOMAN. Not just my clients but the incredible people in the Skool and Youtube communities following along and following through.
I am so porud of each and every one of you for recognizing that now is the time to make some changes. Your future self is watching and smiling.
“The less we move the smaller our world becomes” – Coach Ruth
This is about more than workouts.
When we stop moving, we slowly start giving things up.
The walk.
The hike.
The stairs.
The trip.
The activity we used to love.
Strength and fitness are not just 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
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.
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