Latest / Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40 / 53. You Know What to Do… So Why Aren’t You Doing It?

Transcript

53. You Know What to Do… So Why Aren’t You Doing It? · Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40

• 0:00
  SPEAKER_00: I have a totally different episode that I was planning to record today, but I just can't not share this.
• 0:05
  SPEAKER_00: So, over the past week or so, I've had this really uh unique opportunity to peek behind the curtain at women in midlife and what they are actually struggling with when it comes to their health.
• 0:17
  SPEAKER_00: So I recently took a group of women through my free three-day training, the Midlife Health Audit, and we looked at their fitness, their nutrition, and their mindset.
• 0:26
  SPEAKER_00: And I asked them to get really honest about what they're already doing well and celebrate that, but then identify what they're struggling with and what feels like it's really the biggest obstacle getting in their way.
• 0:39
  SPEAKER_00: And I had the opportunity to get to read their homework and provide feedback.
• 0:44
  SPEAKER_00: And that was so cool.
• 0:46
  SPEAKER_00: And I started to notice that the same things were coming up over and over again, sort of as a trend with all these women.
• 0:52
  SPEAKER_00: I had about 50 women sign up for the free training.
• 0:54
  SPEAKER_00: And each one of them obviously has different goals and a different life and a different starting point, but I identified very similar struggles with all of them.
• 1:04
  SPEAKER_00: And what was especially interesting to me was that most of these women were not starting from zero.
• 1:09
  SPEAKER_00: They were definitely doing some things for their health, like walking regularly and lifting weights and maybe drinking water and trying to get enough protein.
• 1:18
  SPEAKER_00: They're making healthy choices, right?
• 1:21
  SPEAKER_00: And many of them obviously know a lot about fitness and nutrition, but I know there is a gap between knowing and doing consistently.
• 1:27
  SPEAKER_00: So today I want to share some of what I learned, some of my big takeaways and aha moments from this audit experience.
• 1:34
  SPEAKER_00: And I'm going to share with you three of the biggest things that I saw getting in the way of the majority of the women that went through this process with me.
• 1:42
  SPEAKER_00: Because my guess is that you are going to recognize yourself in at least one of them.
• 1:47
  SPEAKER_00: Welcome back to the Midlife Glow Up Podcast, where we simplify fitness, nutrition, and healthy habits for women over 40.
• 1:53
  SPEAKER_00: I'm Joan Dandano, your midlife health and wellness coach.
• 1:55
  SPEAKER_00: And if you are ready to feel strong, consistent, and confident in this season of life, then you're in the right place, my friend.
• 2:02
  SPEAKER_00: Before I share those three things, I want to give you a little context for how the Midlife Health Audit actually worked, especially if you weren't able to join us.
• 2:10
  SPEAKER_00: So over these three days, we took a look at three different areas of our health: our fitness, our nutrition, and our mindset.
• 2:19
  SPEAKER_00: And each day we hopped on Zoom and I taught for about 20, 25 minutes on each particular area.
• 2:25
  SPEAKER_00: And then after the call, everyone completed an assessment on their own with 20 questions really designed to help them take an honest look at what they're already doing well, and then also where they might see opportunities for improvement.
• 2:39
  SPEAKER_00: So for each of those questions, they would give themselves a score, either zero, one, or two.
• 2:45
  SPEAKER_00: So for example, on the fitness assessment, I asked questions about whether they were strength training at least a couple of times a week, whether they were intentionally progressing their strength workouts over time, whether they were getting cardiovascular exercise, and whether things like mobility and balance and core were part of their lives.
• 3:02
  SPEAKER_00: And then on the nutrition side, we looked at things like getting enough protein throughout the day, building balanced meals, making sure that we're eating enough colors like fruits and vegetables, making sure we're getting enough fiber, are we staying hydrated?
• 3:15
  SPEAKER_00: And are we in diet mentality still?
• 3:17
  SPEAKER_00: Are we looking at food as fuel for our bodies?
• 3:21
  SPEAKER_00: And this is a big one whether they have systems for planning and preparing food so that they're not constantly trying to figure out what to eat when they're hungry last minute.
• 3:29
  SPEAKER_00: And then on the mindset day, we looked at their expectations.
• 3:33
  SPEAKER_00: Like, are they having unrealistic expectations?
• 3:37
  SPEAKER_00: Are they falling into all or nothing thinking?
• 3:40
  SPEAKER_00: How are they responding when things don't go according to plan?
• 3:43
  SPEAKER_00: And how they talk to themselves when they don't follow through exactly the way that they intended.
• 3:48
  SPEAKER_00: And this is a big one, whether they have support and accountability built into their life.
• 3:54
  SPEAKER_00: And I was clear that this is not a test.
• 3:56
  SPEAKER_00: This is not a score.
• 3:57
  SPEAKER_00: They're not getting a grade.
• 3:58
  SPEAKER_00: Getting a zero doesn't mean that you're failing.
• 4:00
  SPEAKER_00: And getting a two doesn't mean that you have everything figured out.
• 4:03
  SPEAKER_00: But the point is to be aware, because a lot of times we are just going through life on autopilot and we're not really aware of some of the patterns that we have ingrained in our lives.
• 4:13
  SPEAKER_00: And it's really easy to walk around with this general feeling of like, oh, I know I need to do better with my health, but they don't actually know what better means, like for you specifically.
• 4:23
  SPEAKER_00: But when you slow down and you look at all these different pieces individually, then you can start to actually get like an aerial view of your life.
• 4:31
  SPEAKER_00: And you might start to see some of these patterns.
• 4:33
  SPEAKER_00: And you might realize that you are doing a lot more well that you're not giving yourself enough credit for.
• 4:40
  SPEAKER_00: And then you might identify one or two areas where if you were to change that, it could make a meaningful impact in your overall life and your health.
• 4:48
  SPEAKER_00: And there were just so many aha moments over these three days.
• 4:51
  SPEAKER_00: It was really, really interesting to see some of the common low score areas across the different assessments.
• 4:58
  SPEAKER_00: So on the fitness side, one of the biggest opportunities that most women saw was progression with strength training.
• 5:05
  SPEAKER_00: So a lot of women are strength training, which is fantastic.
• 5:08
  SPEAKER_00: That is a trend that I have seen over the past decade or so.
• 5:12
  SPEAKER_00: Like we know it's important and we're actually prioritizing it.
• 5:16
  SPEAKER_00: But it's very important that we are actually following a progressive plan so that we are increasing the challenge to our muscles and our bones over time.
• 5:25
  SPEAKER_00: And that's a hard one if you just show up at the gym and you're like, I don't know, I think I'll just go lift these same weights that I've been lifting for, you know, forever.
• 5:32
  SPEAKER_00: And again, that can look like increasing the resistance or adding sets and reps or slowing down their tempo.
• 5:39
  SPEAKER_00: And that's a really important distinction, especially in midlife, because showing up in strength training is a great first step.
• 5:45
  SPEAKER_00: But if you want to continue to build strength and increase your muscle and improve your bone density or at least keep it the same, your body eventually needs a reason, like a stimulus, to continue to adapt.
• 5:58
  SPEAKER_00: And then on the nutrition side, there were a few themes that came up repeatedly.
• 6:02
  SPEAKER_00: So getting enough protein is a struggle.
• 6:04
  SPEAKER_00: It's hard.
• 6:05
  SPEAKER_00: Like when you open your pantry, there is carbohydrates and fat ready to go.
• 6:10
  SPEAKER_00: But you have to work a lot of times to get that protein.
• 6:12
  SPEAKER_00: And then the other challenge was getting that protein specifically earlier in the day.
• 6:16
  SPEAKER_00: Because a lot of times we think about dinner and we think, oh, we're gonna feed the rest of our family this great balanced meal and it's got a great source of protein.
• 6:24
  SPEAKER_00: But you cannot get 100 grams at one sitting.
• 6:26
  SPEAKER_00: And even if you did, your body would not be able to process it and assimilate it.
• 6:30
  SPEAKER_00: So it's important that we're getting the protein in early in the day and we're spreading it out throughout the day.
• 6:35
  SPEAKER_00: The other area that is a big challenge is planning and preparation.
• 6:39
  SPEAKER_00: So you might know exactly what a balanced meal should look like, but if you haven't planned lunch or you don't have easy options available, then nutrition kind of just becomes random.
• 6:50
  SPEAKER_00: And getting enough produce and fiber was another opportunity that showed up quite a bit throughout the audit.
• 6:56
  SPEAKER_00: And then we get to mindset.
• 6:58
  SPEAKER_00: And this was so interesting to me.
• 7:01
  SPEAKER_00: All or nothing thinking came up on almost every single participant's homework that they turned into me, along with unrealistic expectations and having difficulty adapting the plan when life is lifing.
• 7:14
  SPEAKER_00: In fact, a few women told me that they came into the audit assuming that fitness or nutrition was going to be their lowest score.
• 7:21
  SPEAKER_00: But then they finished all three days and they were really surprised to discover that mindset was actually the biggest hurdle or obstacle that was holding them back.
• 7:29
  SPEAKER_00: And I think that that is so important.
• 7:32
  SPEAKER_00: I think when you walk around thinking to yourself, I really need to get my act together with fitness.
• 7:39
  SPEAKER_00: And then you immediately go looking for another workout program, that might not actually be what you need.
• 7:44
  SPEAKER_00: Maybe the bigger opportunity here is to learn what to do when you miss a workout.
• 7:50
  SPEAKER_00: Or maybe it's realizing that two workouts still count, even if you had planned to do three this week.
• 7:57
  SPEAKER_00: And maybe it's learning how to adjust your expectations.
• 8:00
  SPEAKER_00: So instead of having a really busy week and you miss your workouts, instead of having that mean that you have fallen off track completely, what could you give yourself credit for?
• 8:10
  SPEAKER_00: Like, well, I still ate my protein and I still went on my walks, I just didn't get my strength training in.
• 8:15
  SPEAKER_00: Instead of constantly focusing on everything that you aren't doing or that you should be doing to get better, and you shift your focus and you downgrade your expectations, I think this would really help in the big picture.
• 8:27
  SPEAKER_00: I just loved this audit experience so much that I plan to bring it back again next fall because I think this would be a really valuable exercise to do once a year.
• 8:36
  SPEAKER_00: So imagine doing that same assessment a year from now and being able to see something that you scored a zero or a one on this year has now become a consistent part of your life.
• 8:47
  SPEAKER_00: Or maybe an area that was really strong this year, maybe it needs more attention next year because your life circumstances have changed.
• 8:55
  SPEAKER_00: Our health is not static, and neither are our lives.
• 8:59
  SPEAKER_00: I love the idea of having this annual check-in where instead of automatically deciding that you need to overhaul everything, you stop and you just take an honest look and you say, I wonder what actually deserves my attention today, right now.
• 9:12
  SPEAKER_00: So I want to share some of the answers that I saw come through in the homework.
• 9:16
  SPEAKER_00: And there were three big themes underneath so many of the individual answers that I received.
• 9:22
  SPEAKER_00: So just to give you a little idea, each participant got a workbook, they printed it off, we would chat on Zoom, and then they would go and take their audit and really do some introspection.
• 9:32
  SPEAKER_00: Then after that, they would complete a Google form that asked a few questions to include what was your score for this category?
• 9:39
  SPEAKER_00: And let's dig a little deeper and think about like what is going well, what needs your attention, that kind of thing.
• 9:44
  SPEAKER_00: And so I was able to read a lot of the, you know, real words that people were using, and it was just so interesting to me.
• 9:50
  SPEAKER_00: There were three big themes that I saw.
• 9:51
  SPEAKER_00: And the first one is that most women already have the information, but what they lack is the systems and the processes and the strategies to get that information transitioned into actual habits.
• 10:04
  SPEAKER_00: So one of my participants wrote, I can talk the talk, but when I have a weak moment or stress gets in the way, I blow it big time.
• 10:12
  SPEAKER_00: Another one told me that she has a lot of background knowledge in nutrition and knows healthy ways to eat, but she doesn't necessarily do those things consistently.
• 10:20
  SPEAKER_00: And that is what I saw over and over again.
• 10:23
  SPEAKER_00: We know that protein is important, but we're not consistently getting enough of it.
• 10:27
  SPEAKER_00: And we know that strength training is important, but our workouts might be random or inconsistent.
• 10:34
  SPEAKER_00: And we know that planning ahead for meals makes our whole week easier, but we don't necessarily take the time to do that.
• 10:42
  SPEAKER_00: We live in a world where there is so much health information available to us.
• 10:46
  SPEAKER_00: If you want to know how much protein you need, you can Google that and find the answer.
• 10:51
  SPEAKER_00: If you want a workout, you can find thousands and thousands, probably millions, on YouTube.
• 10:56
  SPEAKER_00: And if you want healthy recipes, you can scroll through on Pinterest and Instagram, and you'll have a ton of recipes to choose from.
• 11:04
  SPEAKER_00: But knowing what to do and then consistently doing them are two very different things.
• 11:09
  SPEAKER_00: And at some point, gathering information stops being the answer.
• 11:12
  SPEAKER_00: Sometimes what you actually need is to simplify everything you already know and decide what matters most for you right now, and then create a realistic plan so that you can put that into practice.
• 11:25
  SPEAKER_00: One woman on the audit actually said, I could use a simple, clear plan.
• 11:30
  SPEAKER_00: Like that would be the solution to my problem.
• 11:32
  SPEAKER_00: And I think so many women can relate to that.
• 11:34
  SPEAKER_00: Okay, the second theme that I saw was how much our expectations get in the way of the consistency that we're trying hard to create.
• 11:42
  SPEAKER_00: So one woman wrote something that really struck me.
• 11:45
  SPEAKER_00: She said, I constantly internally grade myself on how well I'm doing with fitness and nutrition and overall health.
• 11:52
  SPEAKER_00: So she's internally grading herself like daily.
• 11:55
  SPEAKER_00: I wonder how many of us do that, like constantly keeping score.
• 11:59
  SPEAKER_00: Did I work out enough this week?
• 12:00
  SPEAKER_00: Did I eat well enough today?
• 12:01
  SPEAKER_00: Did I get enough protein today?
• 12:03
  SPEAKER_00: Did I drink my water?
• 12:04
  SPEAKER_00: Did I get my steps?
• 12:06
  SPEAKER_00: Why did I eat that?
• 12:07
  SPEAKER_00: Oh, why didn't I work out this morning?
• 12:09
  SPEAKER_00: And gosh, that is just like brutal.
• 12:12
  SPEAKER_00: And another woman shared that when she doesn't follow through with what she said she would do, it actually lowers her confidence and it makes her unmotivated to keep trying.
• 12:21
  SPEAKER_00: It's that all or nothing mindset where you give up on a goal if you're not actually executing it perfectly.
• 12:29
  SPEAKER_00: I think that plays out in our everyday lives a lot.
• 12:32
  SPEAKER_00: So you might plan to work out three times this week, but if you only get two workouts in, instead of thinking, good job, me, I'd strength trained twice, then you only focus on that one that you missed.
• 12:41
  SPEAKER_00: Or if you plan your meals out Monday through Thursday, but Friday you have zero plan.
• 12:46
  SPEAKER_00: And so you order pizza, somehow pizza becomes the thing that you remember instead of the four days that you actually did follow through with your plan.
• 12:54
  SPEAKER_00: And sometimes we don't even give ourselves credit for the healthy habits that we already have as part of our lives.
• 13:00
  SPEAKER_00: One woman in the audit actually shared that she averages about 13,000 steps a day.
• 13:05
  SPEAKER_00: She biked more than a thousand miles over the past year and she took 140 yoga classes.
• 13:11
  SPEAKER_00: And she actually said, I don't even really give myself credit for this.
• 13:14
  SPEAKER_00: It's just what I do.
• 13:15
  SPEAKER_00: So I wonder if that is resonating with you.
• 13:18
  SPEAKER_00: Is there something that you have built that is part of your life that you almost don't count it anymore?
• 13:24
  SPEAKER_00: Sometimes we're so focused on where we're falling short that we completely overlook the evidence that we are actually taking care of ourselves well already.
• 13:33
  SPEAKER_00: One of the things that is so exciting to me is to see people that I've been working with.
• 13:37
  SPEAKER_00: So there are a couple of women who have been one-on-one coaching with me now for almost a year, and they took the audit.
• 13:43
  SPEAKER_00: And it was so cool to see the shift in the way that they were talking about themselves and the way that they are allowing themselves to be excited and proud of the progress that they're making.
• 13:57
  SPEAKER_00: Whereas a year ago, they would have been striving for perfection and never actually reaching it because perfection doesn't exist.
• 14:06
  SPEAKER_00: And then the third theme, which is that your healthy habits have to work in the actual life that you lead.
• 14:15
  SPEAKER_00: I think a lot of times we think about our ideal week, the one where nobody gets sick and work isn't crazy and nobody needs anything unexpected from you, and you're home every night to be able to eat your home cooked meal, and you're able to go to bed on time, and you were able to get that grocery shopping run done on the weekend, and you were able to prep your food ahead of time.
• 14:36
  SPEAKER_00: But I wonder how often does your week actually play out the ideal way?
• 14:41
  SPEAKER_00: This came up repeatedly during the audit.
• 14:44
  SPEAKER_00: Women are traveling and they're working and they're taking care of their families and they're trying to fit their health into their already full life.
• 14:53
  SPEAKER_00: This is where prioritizing ourselves becomes really important.
• 14:57
  SPEAKER_00: A lot of times, our needs, our lives, our priorities are on the back burner.
• 15:03
  SPEAKER_00: So if your child needs something, you figure it out.
• 15:05
  SPEAKER_00: And if something comes up at work, you respond to it right away.
• 15:08
  SPEAKER_00: And if somebody you love needs your help, then you make room for it.
• 15:12
  SPEAKER_00: But if you planned to work out and suddenly the day gets busy, then that workout is the easiest thing to move.
• 15:18
  SPEAKER_00: Or if Sunday gets jam-packed with family stuff, then your meal planning that you intended to do can just wait until next week.
• 15:25
  SPEAKER_00: Or if you're traveling, it just kind of like shifts everything, right?
• 15:28
  SPEAKER_00: You come back and then you are in catch-up mode.
• 15:30
  SPEAKER_00: And before you know it, the one trip that was just a weekend now led to several weeks of not being on your healthy habits.
• 15:37
  SPEAKER_00: I am not suggesting that your workout or your food prep is more important than your family or your job.
• 15:42
  SPEAKER_00: And there are definitely seasons and times where other things need your attention genuinely.
• 15:48
  SPEAKER_00: But your health deserves to have a spot on your calendar, just like everyone and everything else does.
• 15:55
  SPEAKER_00: We have to make room for the things that we say are important to us.
• 15:59
  SPEAKER_00: And I think that is the real opportunity.
• 16:01
  SPEAKER_00: Creating a life where nothing ever gets in your way is impossible.
• 16:06
  SPEAKER_00: So what we have to do is learn how to continue taking care of ourselves, even with the obstacles and the barriers in your way.
• 16:12
  SPEAKER_00: So I just loved this.
• 16:14
  SPEAKER_00: It was very eye-opening for me to guide these women through this experience and really to see in real time their aha moments about, oh my gosh, I am doing some things right.
• 16:24
  SPEAKER_00: And I don't need to change everything about my life and about my health.
• 16:28
  SPEAKER_00: I can just get really clear on a couple of things and then do those well repeatedly over time, and that will make a big difference.
• 16:35
  SPEAKER_00: I think the opportunity is to take all of the knowledge and the awareness that you have and then get really clear about what deserves your attention right now.
• 16:45
  SPEAKER_00: And from there, create a realistic plan that actually fits into your actual life and then build the skills to be able to follow through with that plan, even when life gets busy or things don't go exactly as you expected.
• 17:01
  SPEAKER_00: And this, my friends, is exactly why I created my signature group coaching program, The Midlife Glow Up.
• 17:07
  SPEAKER_00: Enrollment is officially open for the next round of the Midlife Glow Up.
• 17:10
  SPEAKER_00: We start on October 12th, and I'm excited to share with you just a little bit more about what this group coaching program is, who it's for, why I created it, and what you get inside to see if maybe this could be the next best step for you to take some of this awareness that you have around what might be holding you back, and then figure out a way to push past those obstacles and barriers so that you can really create that life that you dream of, that future that you dream of where you're strong and you're consistent and you're confident.
• 17:41
  SPEAKER_00: So the Midlife Glow Up is my signature eight-week group coaching program for women over 40 who are finally ready to prioritize themselves and stop spinning their wheels when it comes to fitness and nutrition and learn simple strategies so that you can build sustainable habits so that you can embrace midlife and feel strong and confident.
• 18:01
  SPEAKER_00: The glow up is designed to meet you exactly where you are right now.
• 18:05
  SPEAKER_00: So you may already be working out, but you want the structure and the progression added in.
• 18:10
  SPEAKER_00: You may generally be eating pretty well, but you struggle with planning and prep, especially when life gets busy.
• 18:16
  SPEAKER_00: Or maybe you have a lot of health and nutrition knowledge.
• 18:19
  SPEAKER_00: You know what you should be doing, but you haven't figured out how to do those things consistently in your life.
• 18:24
  SPEAKER_00: Inside the glow up, we simplify that process, going from knowing what to do to actually doing it consistently.
• 18:30
  SPEAKER_00: And we take all that information that you already have and then get clear about what deserves your attention right now so that you can turn that knowledge into realistic habits and systems that work in your life.
• 18:43
  SPEAKER_00: Inside, you get to choose your track.
• 18:45
  SPEAKER_00: So each woman who comes in has, again, a different background, different set of goals.
• 18:49
  SPEAKER_00: So you get to choose your focus.
• 18:51
  SPEAKER_00: So you either choose the fitness track, the nutrition track, or the hybrid track based on where you want the most support.
• 18:59
  SPEAKER_00: And then we get really clear about what matters to you.
• 19:02
  SPEAKER_00: And then we spend those eight weeks really focusing in on the plan, building the skills, adding the structure, adding the accountability.
• 19:10
  SPEAKER_00: So if you choose fitness, then you're going to have progressive strength workouts plus education to help you build a consistent, effective fitness routine.
• 19:19
  SPEAKER_00: And if you're brand new to lifting weights, there is a level one where we are starting from scratch.
• 19:23
  SPEAKER_00: And if you are already lifting weights, you're already building that strength, level two is probably a great place for you to begin.
• 19:30
  SPEAKER_00: If you choose nutrition, then we're gonna work on things like protein and balanced meals and planning and food prep, and you'll get recipes and food prep demo videos and practical strategies that are gonna help make eating well easier.
• 19:43
  SPEAKER_00: And then if you choose the hybrid path, then you get to follow both plans, fitness and nutrition.
• 19:49
  SPEAKER_00: You have a glow up program hub, and that's your one place to access your workouts, your nutrition education, your recipes, all the planning resources and the tools.
• 19:59
  SPEAKER_00: You'll have habit tracking tools so that you can actually see your consistency building over time.
• 20:03
  SPEAKER_00: And we'll meet weekly for our group coaching calls where you get to learn, ask questions, and get coached through what's happening in your actual life.
• 20:12
  SPEAKER_00: You'll also have three opportunities throughout the program to get direct personalized feedback from me on what you are working on.
• 20:19
  SPEAKER_00: And this gives me a chance to look at how things are actually going for you and maybe help you identify where you might be getting stuck and coach you through it, like in real time.
• 20:29
  SPEAKER_00: And we have a private group chat where you can ask questions and share wins, get support, connect with other women who are also working through many of the same things that you are.
• 20:38
  SPEAKER_00: We have chat access Monday through Friday.
• 20:40
  SPEAKER_00: So the group calls are once a week, but chat access five days a week to me.
• 20:44
  SPEAKER_00: Any questions that you have, any struggles that you're going through, that is your opportunity to get direct coaching.
• 20:50
  SPEAKER_00: And I think one of the most valuable parts of spending eight weeks together is that you get to practice all of this while real life is actually happening.
• 21:00
  SPEAKER_00: We get to celebrate the weeks where you follow through and things are clicking, but we also get to work through the weeks where you get sick or travel comes up or work gets crazy.
• 21:09
  SPEAKER_00: I run this program twice a year.
• 21:11
  SPEAKER_00: And this time of year in the fall, we actually have the program through Thanksgiving.
• 21:16
  SPEAKER_00: So you're able to get through most of the holiday season with a coach in your corner and a community to back you up.
• 21:25
  SPEAKER_00: So instead of looking at these moments where you might otherwise have said, well, I failed, or I might as well just wait until life settles down.
• 21:33
  SPEAKER_00: We get to actually brainstorm solutions together and adjust the plan and figure out what taking care of yourself looks like inside of that particular week.
• 21:41
  SPEAKER_00: By the end of the eight weeks, I want you to have practiced following through enough different times in enough different real life situations that you get to leave feeling more confident in your ability to keep going, even when circumstances change.
• 21:57
  SPEAKER_00: We officially kick off October 12th and we go through December 13th, which means this is the busiest time of year.
• 22:03
  SPEAKER_00: And it's easy to look at the calendar now and decide, oh, the holidays are coming and my schedule's gonna get crazy and we're gonna travel for the holidays.
• 22:10
  SPEAKER_00: Maybe I'll just wait till January to focus on my health.
• 22:13
  SPEAKER_00: But what if instead of waiting until the new year to take care of yourself, you actually spent the next eight weeks getting healthier through the holidays?
• 22:21
  SPEAKER_00: Imagine entering 2027, feeling strong and consistent, and having those simple systems in place for nutrition and a realistic routine that actually fits your life and a much better understanding of what it looks like to actually take care of yourself during the busy.
• 22:38
  SPEAKER_00: And that's the transformation that I help you achieve.
• 22:41
  SPEAKER_00: I want you to leave the glow up with more clarity about what your body needs, more confidence in your ability to do it, and then having those simple systems so that you can continue doing this long after our eight weeks are over.
• 22:55
  SPEAKER_00: 13 of my 20 spots are filled already, which means there are seven spots left in this round.
• 23:00
  SPEAKER_00: So if you have been listening today and you're recognizing yourself and some of the audit responses that I shared, maybe you don't need to learn more before you start.
• 23:09
  SPEAKER_00: Maybe what you need is a clear plan and some accountability and some support, and eight weeks of actually practicing how to prioritize your health inside the life that you are living today.
• 23:19
  SPEAKER_00: I'll put all the details of the midlife glow up in the show notes.
• 23:22
  SPEAKER_00: Click the link, learn about it, check out whether you would want to do the fitness track or the nutrition track or maybe the hybrid track.
• 23:29
  SPEAKER_00: Enrollment is open through October 9th.
• 23:32
  SPEAKER_00: I would absolutely love to spend these eight weeks coaching you, celebrating your progress, helping you figure out what taking care of yourself looks like in this season of your life.
• 23:41
  SPEAKER_00: If you've got questions, if you're like, I don't know if this is for me, head over to Instagram, send me a DM, we can chat it out.
• 23:46
  SPEAKER_00: I would absolutely love to help you see if this could be a good fit for you.
• 23:50
  SPEAKER_00: And even if you don't join us for this round of the Midlife Glow Up, I hope you take away something from what I shared today.
• 23:57
  SPEAKER_00: Maybe it's realizing that you already know more than you think you do, or that your next step might be figuring out how to put that knowledge into practice more consistently.
• 24:05
  SPEAKER_00: Maybe it's just recognizing that your expectations or your all or nothing thinking are actually what's making consistency feel hard.
• 24:13
  SPEAKER_00: Or maybe it's simply asking yourself whether you're making enough room in your life for the things that you say are important to you.
• 24:20
  SPEAKER_00: You don't need to work on everything.
• 24:22
  SPEAKER_00: Think back to the idea of the audit and ask yourself what deserves my attention right now.
• 24:27
  SPEAKER_00: Choose an area, get specific and realistic, and start there.
• 24:32
  SPEAKER_00: Because creating awareness around what you actually need is a really powerful step towards making progress.
• 24:38
  SPEAKER_00: Thanks for listening, my friend.
• 24:39
  SPEAKER_00: Until next time, keep growing, keep glowing, and bye for now.