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.

You can also read this at RuthSheridan.me​

What’s in store for today:

• You don’t start where you left off.
• A new supplement that fights aging
• My Favourite Bone Broth Recipe

Today’s issue is brought to you by Fit Wise Woman Private Coaching​

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If you’re a woman struggling with midlife fat, reduced energy, and muscle loss with 20 pounds or more to lose, and you’re ready to finally do something about it then this is for you.

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Here is your 5 Minute Friday:

1. You don’t start with hard.

Tomorrow morning I’m heading out to ride the trails again.

Not because I “should.”

Because if you have been with me for awhile you know that I love the outdoors

But more importantly…

I still can do it. Even at 63.

That wasn’t always true though.

A couple years ago, I had gained about 30 pounds.

Bad habits, bad nutrition and lack of exercise got me there.

The ah-ha moment hit when I saw my reflection in the mirror.

Back fat…. in fact, fat everywhere.

I was horrified when I saw it.

I knew something had to change,

And I’ll be honest… I didn’t fix it with some big, dramatic plan.

I didn’t suddenly get motivated.

I started small.

I knew if I tried to do the workouts I had done before I gained the weight, I would just set myself up for frustration and disappointment.

And that was the smartest move I made,

Here’s the part most women miss:

They try to go back to what used to work.

Hard workouts.
More cardio.
Doing everything at once.

But your body doesn’t respond the same way now.

You don’t need harder.

You need consistent.

Once I had that foundation, everything else got easier:

Nothing extreme.

But together… it worked.

Tomorrow, I’ll be out riding on trails that most women my age wouldn’t even attempt.

Not because I’m special.

Because I rebuilt it…..

and I started with walking…..one of the 5 things I did to lose the 30 pounds without getting frustrated or feeling like I should give up.

If you’re feeling stuck right now, here’s where you start:

Start where you are.​
Not where you used to be.

I just filmed a new video walking through the 5 things I did to finally get the weight moving again after 50.

You can watch it here:
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A new supplement I’m checking out

One supplement worth paying attention to is Urolithin A.

It supports mitochondrial health, which is how your cells produce energy. That’s a big deal after 50, when energy, recovery, and muscle all start to decline.

A systematic review in Ageing Research Reviews looked at five human trials with about 250 healthy adults.

Those taking Urolithin A showed:

• lower inflammation
• improved mitochondrial function
• and gains in muscle strength and endurance

Most doses were in the 500–1000 mg range.

Plain English:

Better energy
Better recovery
Better training response

It’s not a magic pill. But it’s one of the few supplements that actually targets how your body ages at the cellular level.

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❤️ My Favourite Thing this Week

​I’ve made this smoothie a couple of times this week. I love how fresh it tastes. It reminds me that spring is here! I make a small modification to this recipe in that I only put in 1/4 c of frozen mango to stay within my macros.

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My Favourite Photo of the Week

Meet my 11 month old puppy Chance. He’s become my new trail running/mountain biking buddy. He loves to dig holes and get really dirty. This picture of my handsome boy made me smile so I wanted to share it with you.

One Quote to Finish Your Week Strong

Most people think progress comes from motivation.

It doesn’t.

It comes from small decisions made when you don’t feel like it. When you’re tired. When no one’s watching.

Every time you choose what you want most, your health, your energy, your confidence, over what you want right now, comfort, shortcuts, old habits, you move forward.

Not in a big, dramatic way.

But enough that, over time, everything changes.

That’s how you rebuild your body after 50.

Coach Ruth

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

1. 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​
2. Looking for free resources? Make sure you join my free community on skool HERE​

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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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