Latest / Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40 / 11. Your Perfect Jumpstart for a Stronger, Healthier 2026

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11. Your Perfect Jumpstart for a Stronger, Healthier 2026 · Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40

• 0:00
  SPEAKER_00: If you want 2026 to feel different, it has to begin differently.
• 0:04
  SPEAKER_00: We can't step into a new year with the same patterns, same mindset, or same approach and expect different results.
• 0:11
  SPEAKER_00: I don't know about you, but I have areas of my life where I catch myself thinking, oh, I'll work on that when things slow down.
• 0:17
  SPEAKER_00: But wishing and hoping for change isn't a strategy.
• 0:21
  SPEAKER_00: And waiting for the perfect moment is just keeping us stuck.
• 0:24
  SPEAKER_00: I think I'm speaking for all of us when I say we have areas of our life where we would really like to feel more in control.
• 0:31
  SPEAKER_00: But sometimes that feels out of reach and we don't have a way to get started.
• 0:36
  SPEAKER_00: We don't have a plan or a process to get there.
• 0:39
  SPEAKER_00: We need a solution, a way to improve the quality of our health, to increase our energy, and to really begin creating that future self.
• 0:47
  SPEAKER_00: And today I'm going to share with you what that solution might be.
• 0:51
  SPEAKER_00: And here's a hint: it is not that you need better intentions or more motivation or more willpower.
• 0:57
  SPEAKER_00: Welcome back to the Midlife Blow Up Podcast, where we simplify fitness, nutrition, and healthy habits for women over 40.
• 1:03
  SPEAKER_00: I'm Joan Dandano, your midlife health and wellness coach.
• 1:06
  SPEAKER_00: And if you're ready to feel strong, consistent, and confident in this season of life, you are in the right place, my friend.
• 1:12
  SPEAKER_00: Today we are going to talk about the real solution to that feeling of being stuck in midlife.
• 1:18
  SPEAKER_00: Because if wanting change worked, we'd all be exactly where we want to be.
• 1:21
  SPEAKER_00: And if motivation or willpower were the answer, then none of us would be struggling with consistency.
• 1:27
  SPEAKER_00: But the truth is, the only thing that actually moves the needle, especially in midlife, is our habits.
• 1:33
  SPEAKER_00: Simple, repeatable actions that remove friction, reduce decision fatigue, and support the woman that you want to become in the future.
• 1:41
  SPEAKER_00: Habits actually have the power to quietly reshape who you are today, how you show up in your life, and who you're becoming.
• 1:49
  SPEAKER_00: And it's just one small action at a time.
• 1:53
  SPEAKER_00: Habits are the most important thing that we can focus on, especially in this season of life.
• 1:58
  SPEAKER_00: Because when something truly becomes a habit like brushing your teeth or making your bed, there is no friction.
• 2:05
  SPEAKER_00: There's no negotiating with yourself.
• 2:06
  SPEAKER_00: It just is automatic.
• 2:08
  SPEAKER_00: It becomes part of who you are.
• 2:10
  SPEAKER_00: And the beautiful thing is that habits travel with you wherever you go.
• 2:15
  SPEAKER_00: So when you are in a busy season or you're on vacation or you're in the empty nester years and you're traveling a lot, your habits go with you.
• 2:26
  SPEAKER_00: And this gives me such a sense of peace when I think about my own future.
• 2:29
  SPEAKER_00: When my girls are all three grown and flown and scattered across different places in the world, I know that visiting them will become my top priority.
• 2:37
  SPEAKER_00: And I know the habits that I have well established will come with me.
• 2:42
  SPEAKER_00: Whether I think about them, whether I pack them in my bag or not, they're coming along.
• 2:46
  SPEAKER_00: And that is what I want for you too.
• 2:49
  SPEAKER_00: And that is exactly why I created Your Midlife Reset, a 21-day habit challenge for women 40 plus who are ready to take back control of their health, especially in 2026, so that we can have better energy, stronger routines, and simple habits that we can finally stick to.
• 3:05
  SPEAKER_00: It is your perfect jump start to kick off the new year with confidence.
• 3:09
  SPEAKER_00: And the best part is that you don't have to do it alone.
• 3:12
  SPEAKER_00: You'll have a real step-by-step plan, one clear, simple habit to focus on each week.
• 3:18
  SPEAKER_00: You'll have the support of a community of other women in a similar stage of life, and a coach, that's me, in your corner who truly cares.
• 3:25
  SPEAKER_00: This challenge is built upon the concept of layering habits.
• 3:29
  SPEAKER_00: That is the backbone of how I designed this program.
• 3:32
  SPEAKER_00: Most people want to try to overhaul everything at once.
• 3:36
  SPEAKER_00: New workout routine, new meal plan, new bedtime routine, new mindset, like new year, new you, right?
• 3:42
  SPEAKER_00: But then by you know, two or three weeks into the year, they're totally burnt out.
• 3:47
  SPEAKER_00: Layering habits is a different approach.
• 3:49
  SPEAKER_00: It's intentional, it's sustainable.
• 3:52
  SPEAKER_00: You start with one small habit and then you practice it until that begins to feel automatic.
• 3:57
  SPEAKER_00: And then you add the next one.
• 3:59
  SPEAKER_00: And each layer reinforces the last.
• 4:01
  SPEAKER_00: Each layer builds momentum.
• 4:03
  SPEAKER_00: And over time, these small layers create a completely different lifestyle.
• 4:07
  SPEAKER_00: And that is why this challenge is structured the way it is.
• 4:11
  SPEAKER_00: That's why I'm so excited to present this to you.
• 4:13
  SPEAKER_00: We will focus on fitness first, then nutrition, then mindset.
• 4:17
  SPEAKER_00: It's the simplest and most effective way to build habits that you'll actually keep.
• 4:22
  SPEAKER_00: So this small steps over time approach is exactly how I have built my entire business.
• 4:28
  SPEAKER_00: I can't even imagine if I tried to start doing everything I do today all at once, I would not have lasted very long at all.
• 4:35
  SPEAKER_00: But instead, I started with small layers and then I built over time.
• 4:39
  SPEAKER_00: For example, I started my email list and I started showing up consistently every single Monday, showing up with my email, and that was my habit.
• 4:48
  SPEAKER_00: That was my like base layer.
• 4:50
  SPEAKER_00: And at first it was hard.
• 4:51
  SPEAKER_00: At first, it was hard to get into a routine.
• 4:53
  SPEAKER_00: Sometimes it would be Monday, and I'm like, oh crap, I haven't sent my email yet.
• 4:56
  SPEAKER_00: I better go write it, right?
• 4:58
  SPEAKER_00: But over time I got into a rhythm and a routine.
• 5:01
  SPEAKER_00: And now I write my email a week early and it's scheduled and it's ready to go.
• 5:04
  SPEAKER_00: And that is like a well-oiled machine.
• 5:06
  SPEAKER_00: So once I got that running, I was ready for the next layer.
• 5:10
  SPEAKER_00: And the next layer is social media.
• 5:11
  SPEAKER_00: And I will tell you, I'm still a love-hate relationship with that thing.
• 5:15
  SPEAKER_00: But I know that there are people out there who are searching for what I have to offer.
• 5:20
  SPEAKER_00: And I want them to be able to find me.
• 5:22
  SPEAKER_00: So I'm committed to showing up on social media.
• 5:24
  SPEAKER_00: That is still something I'm I'm continually working on, but it's getting closer.
• 5:29
  SPEAKER_00: And so I felt ready this past year to start the podcast.
• 5:33
  SPEAKER_00: And here we are.
• 5:34
  SPEAKER_00: We're 11 episodes in.
• 5:36
  SPEAKER_00: How cool is that?
• 5:37
  SPEAKER_00: And I would not have been able to do it without this layering habits approach.
• 5:41
  SPEAKER_00: If I had tried to overhaul my whole business in one big leap, I would have crashed and burned quickly.
• 5:46
  SPEAKER_00: But with baby steps, I've been able to stay consistent.
• 5:50
  SPEAKER_00: And the coolest thing is that baby steps compound over time and they build upon themselves.
• 5:56
  SPEAKER_00: And that's what I want for you and your health and your fitness and your life and your mindset.
• 6:01
  SPEAKER_00: You don't need a total overhaul.
• 6:03
  SPEAKER_00: You just need a few small, sustainable habits stacked and then repeated over time.
• 6:08
  SPEAKER_00: I know it sounds too good to be true.
• 6:10
  SPEAKER_00: I know you feel like you need to rip the band-aid and just get in five workouts a week and eat healthy every single day.
• 6:16
  SPEAKER_00: But a lot of times when we do this all or nothing, what happens is it's not sustainable.
• 6:22
  SPEAKER_00: So before I walk you through this challenge, I want to speak directly to the three types of women that I built this program for because I have a feeling you're going to see yourself in at least one of these.
• 6:33
  SPEAKER_00: First, this challenge is perfect for the woman who feels like she's starting from scratch.
• 6:38
  SPEAKER_00: Maybe life has been busy or stressful or unpredictable, or her routines have completely slipped away.
• 6:43
  SPEAKER_00: She feels frustrated and overwhelmed and often kind of guilty for not being further along than she is in her health journey.
• 6:50
  SPEAKER_00: So if that's you, this challenge is going to give you the structure, the clarity, a simple plan.
• 6:56
  SPEAKER_00: So you're not having to start alone.
• 6:59
  SPEAKER_00: Second is for the woman who's already doing some things.
• 7:02
  SPEAKER_00: You're definitely not a beginner, you're not fully consistent either.
• 7:06
  SPEAKER_00: You're hit or miss with your workouts, you eat well until maybe the weekend comes along.
• 7:11
  SPEAKER_00: You know you could be doing more and you know you want more momentum.
• 7:15
  SPEAKER_00: But potentially maybe accountability and some extra support might be exactly what you need.
• 7:21
  SPEAKER_00: So this challenge is going to help you get out of that inconsistency mode and get into action that creates a sustainable rhythm for your life.
• 7:30
  SPEAKER_00: And then finally, there's the third woman, the one who has already got a solid foundation.
• 7:35
  SPEAKER_00: Maybe that's you.
• 7:36
  SPEAKER_00: It's definitely me.
• 7:37
  SPEAKER_00: You're consistent with your habits overall.
• 7:39
  SPEAKER_00: You've got a list of shoulds that are always kind of in the background, in the back of your mind.
• 7:43
  SPEAKER_00: Like, for example, my should is gosh, I should really dust off that weighted vest that I got for Christmas last year and take it around the block.
• 7:50
  SPEAKER_00: Things like that and a few other things live in my should land right now.
• 7:54
  SPEAKER_00: And I'm gonna use this challenge to bring them into my actual routine.
• 7:58
  SPEAKER_00: So if you have your own should list, then this challenge will help you refine and elevate your habits that will help you really define who you are today, but also into your next decade.
• 8:10
  SPEAKER_00: So I want to share a couple of client stories that showcase just how powerful consistency and the compound effect can be.
• 8:18
  SPEAKER_00: My client Anuja came to me about a year ago after she got some concerning blood work done at her recent labs that she got with her doctor.
• 8:26
  SPEAKER_00: And she thought, I really need to make a change.
• 8:29
  SPEAKER_00: She made a quick post on Facebook.
• 8:30
  SPEAKER_00: We got connected and we started working together in January.
• 8:34
  SPEAKER_00: And all we did at the beginning were make very simple tweaks to her nutrition, as well as help her establish a regular fitness routine.
• 8:44
  SPEAKER_00: Two days a week.
• 8:45
  SPEAKER_00: That's all she did at the beginning.
• 8:47
  SPEAKER_00: And over time, she was able to compound the two days a week, became three, became four.
• 8:52
  SPEAKER_00: She became very consistent with her fitness and with her nutrition.
• 8:56
  SPEAKER_00: She started out with a protein-rich breakfast every single day.
• 8:59
  SPEAKER_00: That was the main habit that she focused on.
• 9:01
  SPEAKER_00: And a year later, her inflammation is down, her energy is up, her overall health is like trending in the right direction.
• 9:08
  SPEAKER_00: She feels like she's just killing it overall in life.
• 9:12
  SPEAKER_00: But it wasn't until last week she got her labs back from her blood work that she got a year ago.
• 9:19
  SPEAKER_00: It was time for her physical again a year later.
• 9:21
  SPEAKER_00: And good grief.
• 9:23
  SPEAKER_00: Her cholesterol, which had been above 200, which normal is 199 or below, she had been above 200 for the last eight years.
• 9:34
  SPEAKER_00: And after working together for almost a year, her numbers, her cholesterol numbers, are back into the normal realm.
• 9:42
  SPEAKER_00: She also was diagnosed with sleep apnea about a year ago and now completely clear of that.
• 9:50
  SPEAKER_00: And her glucose levels, which were really high, really elevated before, are now all within the normal range.
• 9:55
  SPEAKER_00: How amazing is that, you guys?
• 9:57
  SPEAKER_00: Like all she did was take a habit, a simple habit, and consistently repeat that habit over time to create this amazing change, not just in the body that you can see on the outside, but in the facts that you can see based on her blood work.
• 10:13
  SPEAKER_00: Amazing.
• 10:14
  SPEAKER_00: And then there is Ceci.
• 10:16
  SPEAKER_00: So Cece had her DEXA scan several years ago, which showed osteopenia, that's the beginnings of osteoporosis, in her neck and her hips.
• 10:24
  SPEAKER_00: And she already was in the osteoporosis stage in her spine.
• 10:28
  SPEAKER_00: At this point, she wasn't consistent with strength training at all.
• 10:31
  SPEAKER_00: In fact, she really preferred cardio.
• 10:33
  SPEAKER_00: And when she went back for her next scan, things had actually gotten worse.
• 10:36
  SPEAKER_00: And at that point, she made a decision.
• 10:38
  SPEAKER_00: She made a commitment to strength training.
• 10:41
  SPEAKER_00: And that's when she began FitZone, my live virtual fitness membership for women in midlife.
• 10:46
  SPEAKER_00: And she came consistently.
• 10:47
  SPEAKER_00: Actually, she surprised herself with how often she was attending class.
• 10:51
  SPEAKER_00: She was coming five or even six days a week for two years.
• 10:56
  SPEAKER_00: Something she never believed that she could do, nor did she think she wanted to do.
• 11:00
  SPEAKER_00: And now she absolutely loves her routine.
• 11:02
  SPEAKER_00: But her most recent DEXA scan was incredible.
• 11:06
  SPEAKER_00: Her neck and her hips improved by 66 points on the DEXA scan.
• 11:11
  SPEAKER_00: And her spine, which was previously in the osteoporosis range, improved by a full 10 points.
• 11:18
  SPEAKER_00: These are life-changing numbers.
• 11:19
  SPEAKER_00: This means that her longevity and her quality of life have extremely improved just from repeating a simple habit of attending a fit zone class and doing strength training consistently.
• 11:31
  SPEAKER_00: That is how powerful consistency and the compound effect, which in other words is habits, are.
• 11:39
  SPEAKER_00: And here's what I want you to hear.
• 11:41
  SPEAKER_00: You are not any different from Anuja or CC.
• 11:44
  SPEAKER_00: You are not behind.
• 11:46
  SPEAKER_00: You're not too late.
• 11:47
  SPEAKER_00: You're not someone who can't stick to things.
• 11:50
  SPEAKER_00: You simply haven't had the structure or the clarity that you need to make a habit become a habit.
• 11:57
  SPEAKER_00: You can make changes like this too.
• 11:59
  SPEAKER_00: And you don't have to overhaul your entire life to do it.
• 12:02
  SPEAKER_00: You just need a plan.
• 12:03
  SPEAKER_00: And you need a really simple plan, which then becomes sustainable.
• 12:08
  SPEAKER_00: A way to jumpstart these habits that will reshape how you feel by February, by the end of the year, and then for years to come.
• 12:17
  SPEAKER_00: This 21-day habit challenge is designed specifically for you, the woman in midlife, who needs simplicity, clarity, and momentum, not overwhelm.
• 12:27
  SPEAKER_00: This challenge runs from January 12th through January 31st.
• 12:30
  SPEAKER_00: In my opinion, this is the perfect time.
• 12:32
  SPEAKER_00: The holidays are over, you've put the decorations away, you're home from travel, your company has left, and you're craving routine again, but you don't want something rigid or extreme.
• 12:44
  SPEAKER_00: This challenge is super flexible by design.
• 12:46
  SPEAKER_00: It fits your real life, not a perfect version of your life where everything goes wonderfully.
• 12:51
  SPEAKER_00: It fits the messy, real version of your life with travel and potentially a busy workload or managing family responsibilities or whatever your life looks like, you can absolutely do this challenge without feeling stressed or overwhelmed.
• 13:08
  SPEAKER_00: It's designed to fit into the busy and the mess.
• 13:11
  SPEAKER_00: So here's how it works.
• 13:13
  SPEAKER_00: I want to break it down for you.
• 13:14
  SPEAKER_00: In week one, we start with fitness because fitness creates the quickest and most tangible wins.
• 13:19
  SPEAKER_00: When you move your body, you feel it right away.
• 13:22
  SPEAKER_00: Your mood lifts, your stress drops, your confidence rises, and you get immediate proof that you are someone who can follow through with what you said you're going to do.
• 13:30
  SPEAKER_00: In midlife, movement is medicine.
• 13:33
  SPEAKER_00: It stabilizes your hormones, it supports your metabolism, it gives you a sense of control in a season where so many things feel out of your control and unpredictable.
• 13:42
  SPEAKER_00: And from a behavior change standpoint, fitness is the perfect entry point because it's simple and it's measurable.
• 13:49
  SPEAKER_00: You either did it or you didn't do it.
• 13:51
  SPEAKER_00: You can check it off a list very easily.
• 13:53
  SPEAKER_00: That early momentum is exactly what makes it easier to layer on the other layers of nutrition and mindset in the weeks to follow.
• 14:01
  SPEAKER_00: So you'll choose one habit from a menu of fitness options.
• 14:05
  SPEAKER_00: For example, strength training two to three times per week, or adding in mobility.
• 14:10
  SPEAKER_00: Or maybe you're like me and you want to dust off that weighted vest and take it around the block a few times.
• 14:16
  SPEAKER_00: This becomes your anchor for the 21 days that we have together.
• 14:20
  SPEAKER_00: In week number two, we'll layer on a nutrition habit from the menu.
• 14:24
  SPEAKER_00: For example, food prep using my step-by-step video tutorials or increasing your protein, for example, like Anuja having just a protein-rich breakfast is such a solid habit to adopt, especially in this stage of life, because it's going to compound over time and make a huge difference.
• 14:41
  SPEAKER_00: Also, starting your day with breakfast is just so important.
• 14:44
  SPEAKER_00: Adding in fiber, adding in greens, or you can choose your own simple focus habit for any of these two.
• 14:50
  SPEAKER_00: For nutrition, there is no tracking, there's no dieting, there are no rules, we're just focusing on consistency.
• 14:59
  SPEAKER_00: In week three, we add a mindset habit.
• 15:01
  SPEAKER_00: So this could be journaling, this could be a gratitude practice, this could be intention setting at the beginning of the week, anything that grounds you.
• 15:08
  SPEAKER_00: This habit here is where the identity begins to shift and the follow-through becomes easier.
• 15:14
  SPEAKER_00: We're adding the mindset on top of the other two habits we're already continuing.
• 15:19
  SPEAKER_00: And I want you to know that you're not going to be left trying to figure this whole thing out alone.
• 15:23
  SPEAKER_00: So I'm going to walk you through the entire program hub step by step on our kickoff call.
• 15:29
  SPEAKER_00: You'll understand how to use your resources for fitness, nutrition, and mindset.
• 15:34
  SPEAKER_00: I'm going to coach you on exactly how to choose the right habit for you.
• 15:38
  SPEAKER_00: And also, this is really important, how to choose the right frequency to set yourself up for success.
• 15:44
  SPEAKER_00: Again, we don't want to start off coming out the gate saying we're going to walk with our weighted vest every day of the week for an hour.
• 15:50
  SPEAKER_00: It's just too much.
• 15:52
  SPEAKER_00: In fact, that's why my weighted vest is collecting dust in my downstairs closet because I got it for Christmas last year and tried to do too much too quickly, and I ended up hurting my back.
• 16:02
  SPEAKER_00: So this year, my frequency will probably be two or three times a week for maybe 10 minutes, and then I'll build from there.
• 16:10
  SPEAKER_00: I have eliminated all the guesswork.
• 16:12
  SPEAKER_00: All you have to do is show up.
• 16:15
  SPEAKER_00: The other thing you get inside of this program is a habit tracker system.
• 16:19
  SPEAKER_00: We also have a community chat, and we will also have a final coaching call in week three, in which we'll talk about how to carry these habits into the next month and beyond.
• 16:30
  SPEAKER_00: So I want to share with you what I'm going to personally be doing as my focus for this challenge.
• 16:36
  SPEAKER_00: So I already mentioned it.
• 16:37
  SPEAKER_00: Number one, my fitness habit will be my weighted vest walks.
• 16:40
  SPEAKER_00: Again, I'm gonna start slow, 10 minutes a day for two to three days.
• 16:43
  SPEAKER_00: That is easy for me to check off a list to say, yes, I did it.
• 16:46
  SPEAKER_00: Yes, I'm successful.
• 16:48
  SPEAKER_00: Week number two, I plan to add in some intentional setting myself up for success for lunches for the week.
• 16:55
  SPEAKER_00: So this might look like making a batch of soup or chili or a casserole, something hearty that I can reheat for lunch and maybe even freeze some of the leftovers.
• 17:04
  SPEAKER_00: This is something that has lived in my should bucket for a little bit too long.
• 17:09
  SPEAKER_00: I have all the super cubes that you can freeze just individual portions for lunch.
• 17:15
  SPEAKER_00: And that is something that I'm intending to get a handle on in 2026.
• 17:19
  SPEAKER_00: So for my nutrition habit, I will be focusing on lunches that I can easily reheat leftovers for.
• 17:25
  SPEAKER_00: And then finally, for week three, my mindset habit, I have not journaled in probably 20 years.
• 17:31
  SPEAKER_00: I remember I had a strong journaling practice in high school and in college and all the way up until I had my first baby.
• 17:37
  SPEAKER_00: And after that, well, you know, life took over.
• 17:40
  SPEAKER_00: And I have these beautiful leather-bound journals that are just sitting there with blank pages ready to be filled.
• 17:45
  SPEAKER_00: So even if it's just twice a week in one to two sentences, that is something I'm committing to as my mindset practice for week three.
• 17:53
  SPEAKER_00: Super excited to join this challenge right alongside you.
• 17:57
  SPEAKER_00: I want to share that the cost of this challenge is seriously unreal.
• 18:03
  SPEAKER_00: The value that you're getting inside of this challenge is well beyond what I'm charging.
• 18:09
  SPEAKER_00: I want you to know that the reason I priced it this way is simple.
• 18:14
  SPEAKER_00: I want this information and this inspiration to be accessible to as many women as possible.
• 18:20
  SPEAKER_00: It's$21 for 21 days, and you get direct access to me, a full plan, community accountability, the habit menus, the follow-along videos, the tutorials, recipes, prompts, and live coaching.
• 18:34
  SPEAKER_00: It's everything you need to jumpstart your habits.
• 18:37
  SPEAKER_00: And it has the potential to change the trajectory of your next year and honestly of your next decade.
• 18:45
  SPEAKER_00: So when you sign up, think about is there a friend, a sister, a neighbor, a coworker, someone who could really use this experience.
• 18:55
  SPEAKER_00: I would highly recommend when you sign up, send the link to a friend and invite her to join as well.
• 19:00
  SPEAKER_00: The challenge is such a steal, and I created it genuinely to change lives.
• 19:05
  SPEAKER_00: Now, I want to walk into the future with you for a moment.
• 19:08
  SPEAKER_00: Let's imagine it's February 1st.
• 19:11
  SPEAKER_00: And instead of maybe like years past, feeling frustrated, discouraged, or overwhelmed, instead, you have three solid weeks of habits built into your life.
• 19:23
  SPEAKER_00: You feel proud, you feel empowered, you feel grounded, and you feel capable of continuing.
• 19:31
  SPEAKER_00: You're already in motion.
• 19:33
  SPEAKER_00: Now all you have to do is continue.
• 19:35
  SPEAKER_00: Okay, now imagine it is the end of 2026, December 31st, 2026.
• 19:41
  SPEAKER_00: If you have committed to two strength training sessions a week, say they're each 30 minutes, then by the end of the year, you have accumulated 52 hours of strength training.
• 19:53
  SPEAKER_00: That is 52 hours of increasing your strength, increasing your bone density, increasing your energy, and getting really, really clear on the fact that you can trust yourself.
• 20:07
  SPEAKER_00: You did what you said you're going to do.
• 20:09
  SPEAKER_00: What if you food prepped for an hour a week every Sunday?
• 20:13
  SPEAKER_00: You did about an hour of like chopping veggies, maybe cooking some protein and some carbs.
• 20:17
  SPEAKER_00: By the end of the year, you would have 52 hours of food prep under your belt.
• 20:23
  SPEAKER_00: That means 52 hours of more intentional eating, 52 hours of more complex carbohydrates, fiber, lean proteins that have gotten into your body.
• 20:35
  SPEAKER_00: And if your mindset moments have also compounded over the year, then you will have so much more gratitude, intentions.
• 20:46
  SPEAKER_00: You'll feel way more grounded, stronger, more vibrant, and more confident than you have in years.
• 20:53
  SPEAKER_00: Because small habits repeated constantly have the ability to change literally everything.
• 21:00
  SPEAKER_00: And now let's jump ahead 10 years, a decade from now.
• 21:04
  SPEAKER_00: Imagine you're eating protein rich breakfast, you're strength training.
• 21:09
  SPEAKER_00: You've got that gratitude practice like second nature.
• 21:12
  SPEAKER_00: You don't even think about it anymore.
• 21:14
  SPEAKER_00: You are strong.
• 21:15
  SPEAKER_00: You're mobile, you're active, you're powerful, you're confident.
• 21:21
  SPEAKER_00: You're living with ease and energy and independence.
• 21:25
  SPEAKER_00: You're traveling, you're lifting suitcases and babies.
• 21:29
  SPEAKER_00: That woman is built by one small habit at a time.
• 21:34
  SPEAKER_00: And it starts now.
• 21:36
  SPEAKER_00: So before I recap, I want to give you a quick preview of what's coming next up on the podcast.
• 21:42
  SPEAKER_00: This episode today set the stage for a two part series that's coming soon, and I can't wait.
• 21:46
  SPEAKER_00: This stuff gets me so giddy.
• 21:48
  SPEAKER_00: It's all about habits and why they matter so much, especially in midlife, and then how to actually build habits that stick.
• 21:56
  SPEAKER_00: James Clear, the author of Atomic Habits, which, by the way, if you have not read this, I highly recommend it.
• 22:01
  SPEAKER_00: He says every action you take is a vote for the type of person you wish to become.
• 22:06
  SPEAKER_00: So that's exactly what habits do.
• 22:08
  SPEAKER_00: They help cast votes for your future self.
• 22:10
  SPEAKER_00: In part one, we're going to talk about the psychology, the identity, the brain science behind habits in midlife.
• 22:17
  SPEAKER_00: And then part two, we'll talk about how to incorporate habits into your real, messy, beautiful life.
• 22:24
  SPEAKER_00: Make sure you're following the podcast so you don't miss these next two episodes.
• 22:27
  SPEAKER_00: Let me recap today's episode.
• 22:29
  SPEAKER_00: Habits eliminate friction.
• 22:31
  SPEAKER_00: They reduce decision fatigue.
• 22:33
  SPEAKER_00: They create momentum.
• 22:36
  SPEAKER_00: They travel with you anywhere and everywhere.
• 22:38
  SPEAKER_00: They shape your identity and they are the foundation of every transformation.
• 22:44
  SPEAKER_00: Your midlife reset, the 21-day habit challenge, is going to help you build these habits, fitness, nutrition, and mindset in a simple, flexible, and sustainable way.
• 22:54
  SPEAKER_00: You get coaching and support and accountability and structure and a plan that you can actually follow.
• 23:01
  SPEAKER_00: And if you join now, then you get to enjoy your holidays and just relax knowing that you have a plan for Jan.
• 23:06
  SPEAKER_00: You don't have to think about it, you don't have to worry about it.
• 23:08
  SPEAKER_00: Just in January, you show up.
• 23:10
  SPEAKER_00: Hey, yeah, here we go, ready to go.
• 23:12
  SPEAKER_00: So if you're ready to stop waiting for the perfect moment, if you're ready to jumpstart the habits that will shape your entire year, I would love to have you join us inside your midlife reset, the 21-day habit challenge.
• 23:22
  SPEAKER_00: Click the link in the show notes to learn more and snag your spot for less than a target impulse purchase.
• 23:28
  SPEAKER_00: Let's make this year the year where everything clicks, one small habit at a time.
• 23:33
  SPEAKER_00: I hope to welcome you inside.
• 23:35
  SPEAKER_00: Thanks for listening, my friend.
• 23:36
  SPEAKER_00: Remember progress over perfection and consistency over intensity.
• 23:40
  SPEAKER_00: Until next time, keep growing, keep glowing, and bye for now.