Hey friend,
I didn’t expect to run the 28 day Total Body Clean Up challenge back to back. I always thought of it as a once or twice a year thing, right around times when people are thinking about losing weight. Typically that’s the new year and right before the summer.
But after getting numerous requests from people to re-run the free challenge I thought….why not! It works and its a great launchpad if you’ve never done it before.
I’ve heard from some incredible woman who followed the challenge to a T and had some great results. Here’s what Terri had to say about the free challenge….
Way to go Terri! You are doing great!
So back by popular demand is the 28 day challenge. I’m going to kick it off this Monday inside my free private community on the Skool platform. You can get access to the challenge, the guides HERE if you aren’t already in the community. Once you put in your name and email you will receive an email inviting you to Skool where you will access the free resources and the weekly live Q&A’s with me.
See you inside!
Here is your 5 Minute Friday:
1. The MINIMUM amount of exercise required in Midlife.
One of the biggest mistakes I see women make after 45 is thinking they just need more cardio.
More walking. More spin classes. More time on the treadmill.
But after midlife, the real problem isn’t just fat.
It’s muscle loss.
There’s actually a name for it: sarcopenia. It’s the age-related loss of muscle that accelerates when estrogen declines. And when muscle drops, metabolism slows with it.
That’s why this week’s video is an important one.
I break down the minimum amount of exercise women over 45 need to stay lean, strong, and metabolically healthy.
In the video I cover:
• The number of strength sessions that actually matter • Why cardio alone won’t protect your metabolism • The role of interval training for longevity • Three simple mobility movements that protect your hips and shoulders
If you feel like you’re working hard but not seeing the results you used to, this will help you refocus your training.
Watch the video HERE
The HARDEST Habit to break after a corporate career
I had an interesting realization this week.
For a lot of women in midlife, the hardest habit to break isn’t food.
It’s productivity.
Many of us spent decades in demanding careers. Running companies, solving problems, raising families, and being the person everyone relied on.
Being productive becomes part of your identity.
I remember going through a phase where even when I tried to rest, my brain wouldn’t shut off. I would wake up in the middle of the night and start thinking about work, projects, things I should be doing.
It felt uncomfortable to just… sleep.
But here’s the problem.
Sleep is where your body repairs muscle, regulates hunger hormones, and protects your brain.
If you’re trying to lose fat or stay strong after 45, sleep isn’t optional.
It’s foundational.
One of the easiest ways to improve sleep is to have a simple evening routine.
Nothing complicated.
Your brain likes signals. When you repeat the same steps each night, your body starts to recognize that it’s time to shut down.
For me, that usually means
dimming the lights,
putting screens away about an hour before bed,
and keeping the bedroom cool and dark.
Sometimes I’ll stretch for a few minutes or read something relaxing.
The goal isn’t perfection.
It’s consistency.
Over time those small habits tell your nervous system it’s safe to power down.
And when sleep improves, everything improves — energy, workouts, mood, and even fat loss.
Once I started protecting sleep like it actually mattered, something surprising happened.
Energy improved.
Workouts felt stronger.
And mentally, everything felt clearer.
It was a good reminder that in midlife, the real work often isn’t pushing harder.
It’s letting go of habits that used to define us.
Sometimes the most productive thing you can do… is go back to sleep.
❤️ My Favourite Thing this Week
One thing I’ve been enjoying lately is a simple evening habit: magnesium before bed.
Magnesium plays an important role in muscle relaxation, nervous system regulation, and sleep quality. Many people are mildly deficient, especially if they train regularly or deal with stress.
I’ve been mixing a magnesium powder into warm water about an hour before bed and it’s become a nice signal to my body that the day is winding down.
Nothing fancy.
Just a small ritual that helps shift from “doing mode” into “rest mode.”
It’s amazing how something that simple can improve sleep — and when sleep improves, everything from energy to workouts tends to improve with it.
If you’re confused by all the different brands out there, here is the brand I trust. THORNE MAGNESIUM
One Quote to Finish Your Week Strong
“Almost everything will work again if you unplug it for a few minutes… including you.” — Anne Lamott
For women who have spent decades being the responsible one, the productive one, the person everyone counts on, rest can feel uncomfortable at first.
But the truth is that recovery isn’t weakness.
It’s maintenance.
Sleep, quiet time, and stepping away from constant productivity are often the very things that allow us to show up stronger the next day.
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.
