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.
Have you scrolled social media lately and seen someone swear that drinking lemon water first thing in the morning “melts fat”?
I see it constantly.
Lemon water.
Apple cider vinegar shots.
Detox teas.
Ice baths for “boosting metabolism.”
Waist trainers.
Some new tea or gummy that promises the weight will just fall off.
I made a fun little short video this week about exactly this, because I want you to stop falling for some of this stuff.
Jumping around from this to that could be what’s keeping you stuck.
Here is your 5 Minute Friday:
1. The one truth that cuts through all of it
There is only one way to lose fat: a calorie deficit.
That’s it.
That’s the whole secret nobody is selling you, because “eat a bit less than you burn, consistently, for a while” doesn’t make a great ad.
Lemon water isn’t magic. Apple cider vinegar isn’t magic. No drink, tea, patch, or supplement creates a deficit for you. Only your food intake and your activity do that.
2. So is lemon water actually bad?
No, not at all.
I drink it too. If a glass of lemon water in the morning helps you drink more water, gets your digestion moving, or is just a habit you enjoy, keep doing it.
The problem isn’t the lemon water. The problem is what you believe it’s doing for you.
Enjoy it for what it is.
Just don’t confuse something that’s healthy with something that’s a fat loss solution.
Those are two different things, and mixing them up is how women end up chasing tea and gummies for years instead of doing the thing that actually works.
❤️ My Favourite Thing this Week
The Hand Grip Strength Tester
I had so many people reach out to me asking about the hand grip strength tester.
If you missed the video I talked about how hand grip strength has been proven to be one of the leading indicators of longevity.
It’s also why I program things like farmers carry and suitcase carry into my client’s workouts! Its that important.
If you are one of the people who were looking for the grip tester I put it up in my shop. You can check out both the video and the grip tester here.
(There were way too many people asking for it and couldn’t be responded to individually this time round!)
One thing to do this week
Next time you see a “drink this and lose fat” claim, ask yourself one question:
Does this change how many calories I’m eating or burning?
If the answer is no, it’s not a fat loss strategy.
It might still be a healthy habit worth keeping, just not for the reason the ad says.
Sharing some love
A year and a half ago, I sat with a vision that felt almost embarrassing to say out loud:
I wanted to impact women across the world.
Not a handful.
Not just the women I train in my city.
Women I would never meet.
Women whose names I would never know, in kitchens and living rooms I would never see.
It’s the kind of goal that sounds naive.
People close to me said I was crazy….too old to do that….
But I did it anyway.
I’ve never been much for letting people tell me I couldn’t accomplish something.
This showed up in my comments this week:
Jane is not a client.
I have never spoken to her.
I don’t know what city she lives in or what her Tuesday looks like.
And she changed her diet, her form of exercise, and the way she thinks about herself, because of something I put into the world from my kitchen table.
That is the whole point.
I didn’t start this to build a following.
I started it because I believed because I figured out how to get strong and lean in my 50s and 60s, I could hand that path to other women so they didn’t have to spend years lost.
Every “thank you” from someone I’ll never meet is proof that vision wasn’t too big.
It just needed time, consistency, and a lot of Fridays like this one.
So if you’re reading this and you’ve never commented, never replied, never told me it made a difference — it still counts.
You are exactly who this was always for.
One Quote to Finish Your Week Strong
“The women who get real results aren’t the ones who found the perfect trick. They’re the ones who stopped looking for one.” – coach Ruth
Coach Ruth
Train so your world doesn’t get smaller
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
Need a plan but not one on one coaching? Join the Strong & Lean Women’s Club 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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