I live in Canada in an area that is referred to as “the snowbelt”. That means winter can be wild here. LOTS of snow, ice storms and snow squalls.

If you have ever been caught driving in a squall it can be terrifying. I was on my way home one evening last week and I got caught up in one. When it happens you can’t see anything. All you can see is WHITE out of all of your car windows.

Here’s the problem with whiteouts.

You have to keep driving because you can’t see who if anyone is behind you and if they are there, they can’t see you so they will literally plow into you.

The best you can do is keep driving straight till you can catch a quick glimpse of something and try to pull over to somewhere more safe.

Once I got home safely something hit me….

That squall …well its kind of like

fat loss. midlife. building anything meaningful.

Most women quit not because it isn’t working. They quit because they can’t see far enough ahead.

You start strength training. The scale doesn’t move for 10 days. Whiteout.

You clean up your nutrition. Your body holds water. Whiteout.

You show up on camera. Views stall. Whiteout.

You assume you’re off track.

But you’re not.

You’re just in the middle of the storm.

Coaching isn’t about handing someone a meal plan. It’s about helping them hold the wheel when visibility drops.

Because results don’t come from perfect conditions. They come from steady inputs in imperfect ones.

In a snow squall, you don’t need to see the entire highway to get home.

You need:

• A slower pace • A steady grip • And trust in the direction you chose

Same in midlife.

You don’t need a new diet every 30 days. You don’t need to overhaul your life.

You need to stay in your lane long enough for the storm to pass.

Here’s what I know after coaching hundreds of women:

Progress often feels the worst right before it becomes obvious.

So if this week feels messy, slow, unclear…

Don’t turn around.

Ease off the panic. Tighten your grip. Stay the course.

The road clears.

It always does.

Here is your 5 Minute Friday:

1. The best body fat percentage for midlife women.

If you are a midlife woman chasing “as lean as possible,” pause.

There is a range where you are lean enough to avoid metabolic problems without pushing your hormones into the ground.

For most women 45+, that sweet spot is around 25% body fat.

Not stage lean. Not shredded. Strong. Healthy. Metabolically solid.

Here’s why.

Large population studies show a U-shaped mortality curve. Too much body fat increases risk for heart disease, insulin resistance, and inflammation. Too little increases risk for frailty, hormonal disruption, immune issues, and loss of muscle.

The goal is not the lowest possible number.

It is the lowest sustainable number that supports muscle, energy, and long-term health.

For women in their 40s and 50s, a practical target range is about 25–30%.

If you lift weights and carry solid muscle, sitting closer to 25% often gives you:

• Visible definition • A flatter midsection • Better insulin sensitivity • Stable energy • Stronger training performance

Push much below that without adequate food, recovery, and protein, and things often start to wobble. Sleep declines. Cravings increase. Recovery slows. Hormones feel unstable.

That is not a win.

Also remember this.

Two women at 25% can look very different.

Muscle changes everything.

A woman who strength trains consistently at 25% will look tighter, more athletic, and more confident than a woman at 22% who has little muscle mass.

This is why I focus on body recomposition, not just scale weight.

For most ambitious midlife women, 25% is lean enough to feel proud when you show up on camera, in photos, or in your clothes.

It is also realistic enough to maintain while running a business, managing stress, and living your life.

If you do not know where you are right now, guessing is useless.

If you don’t have a way to measure your bodyfat this is probably the best video that shows you what different percentages look like in men and women. Watch it ​HERE​

Measure. Track. Build muscle. Adjust calories strategically.

Healthy lean. Not extreme lean.

That is the standard.

❤️ My Favourite Thing this Week

​My new favourite chicken dish – creamy chicken curry

This recipe is DELICIOUS. I make one modification – instead of serving it with 3/4 cup of rice I serve it with 1/4. With the rice as is it’s a little outside my carb macros for the day.

I eat a lot of chicken so I am constantly looking for new chicken recipes to change things up a bit. I think you’ll love this one! If you have one you love send it my way!

One Quote to Finish Your Week Strong

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” — Will Durant