Latest / Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40 / 8. How To Stay Healthy Through the Holidays for Women 40+

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8. How To Stay Healthy Through the Holidays for Women 40+ · Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40

• 0:00
  SPEAKER_00: If the holidays have ever knocked you off your routine, or if you've ever gone into November thinking, I'll just start fresh in January, you are not alone.
• 0:08
  SPEAKER_00: But it doesn't have to be that way.
• 0:10
  SPEAKER_00: And can we pause for just a second and really think about this?
• 0:13
  SPEAKER_00: The holidays themselves are technically three, maybe four days spread over a six to eight week time period.
• 0:19
  SPEAKER_00: That's a really long stretch of time to throw away where you could be making so much progress during that window.
• 0:25
  SPEAKER_00: We don't need to hit pause on our health just because life is festive and fun.
• 0:30
  SPEAKER_00: So today I'm going to share a simple strategy to help you feel grounded and more in control when life feels chaotic and hectic.
• 0:37
  SPEAKER_00: Welcome back to the Midlife Glow Up Podcast, where we simplify nutrition, fitness, and healthy habits for women in midlife.
• 0:43
  SPEAKER_00: I'm Joan Dandano, your midlife health and wellness coach.
• 0:46
  SPEAKER_00: I help women over 40 find clarity, build confidence, and stay consistent by simplifying the habits that truly matter in this season of life.
• 0:54
  SPEAKER_00: Before we jump into what I want to share today in my strategy, I want to share something personal because this really is where this whole conversation started for me.
• 1:04
  SPEAKER_00: For years, the holidays have not felt fully peaceful for me.
• 1:09
  SPEAKER_00: They have always felt busy, too busy.
• 1:11
  SPEAKER_00: Like I was either tied to my computer, tied to my phone, or if I wasn't physically working, I was mentally working or feeling guilty for not working.
• 1:19
  SPEAKER_00: So as a fitness and nutrition professional, this season is huge for our industry.
• 1:26
  SPEAKER_00: January is just around the corner, and people are thinking about resolutions and they want to know their plan for Jan.
• 1:31
  SPEAKER_00: And I have always felt like it's just too much to do the family holiday thing and also have a really solid plan for my clients for January.
• 1:39
  SPEAKER_00: And yes, my house looks nice and the gifts are bought and wrapped and the decorations are up and the parties are hosted and the girls are showered with gifts.
• 1:48
  SPEAKER_00: On the outside, everything looks festive and put together.
• 1:50
  SPEAKER_00: And don't get me wrong, I love the holidays.
• 1:53
  SPEAKER_00: But inside, there was always this constant hum of pressure.
• 1:56
  SPEAKER_00: Like I should be doing more, I should be planning my next year, I should be creating content or scheduling emails or really like getting my plan in place for serving my clients for the new year.
• 2:07
  SPEAKER_00: So I would look present with the family, but I wasn't actually in the moment.
• 2:11
  SPEAKER_00: And I remember several times sitting down to watch a family movie and just feeling like, oh my gosh, I still have presents to wrap and I still need to be answering emails and like I'm mentally like planning my next launch or I'm thinking about the DMs I haven't responded to yet.
• 2:25
  SPEAKER_00: And while this exact situation might not look like your life, I have a feeling that the emotion behind it is the same.
• 2:33
  SPEAKER_00: That sense of being stretched too thin, that sense of taking care of everybody else while your own needs fall to the bottom of the list.
• 2:41
  SPEAKER_00: It's the walk that you don't take because there's just too much to do, or it's the meals that you skip because you're rushing around and trying to make magic happen, right?
• 2:49
  SPEAKER_00: It's realizing that you haven't had a single moment to yourself, but somehow you've handled 47 other things for everybody else, right?
• 2:56
  SPEAKER_00: So two years ago, I found the most amazing business coach.
• 3:00
  SPEAKER_00: And I didn't know at the time what she would help me do.
• 3:04
  SPEAKER_00: I was really thinking she was gonna help me strategize and maybe simplify and, you know, add some structure to my business.
• 3:10
  SPEAKER_00: But what I didn't realize that she was going to do for me was help me be able to enter the holidays with a totally different energy this year.
• 3:19
  SPEAKER_00: And I'm just so over the moon and grateful for that.
• 3:23
  SPEAKER_00: What she helped me do was really restructure my schedule, get clear on my boundaries, establish systems that really protect my energy.
• 3:33
  SPEAKER_00: I want to serve.
• 3:35
  SPEAKER_00: I really do.
• 3:35
  SPEAKER_00: At my core, I want to make an impact.
• 3:38
  SPEAKER_00: I want to make the world a better place, one person at a time.
• 3:41
  SPEAKER_00: And not so that I could do more, but so that I could do less, but do it better and still have my priorities, my life, my family at the forefront.
• 3:52
  SPEAKER_00: So, because of the work that I have done with my amazing coach this holiday season feels different for me.
• 3:58
  SPEAKER_00: And I want to share that feeling with you.
• 4:01
  SPEAKER_00: This will be the first time in almost six months that all five of my family members are under one roof and I'm just jumping for joy.
• 4:08
  SPEAKER_00: I cannot wait.
• 4:09
  SPEAKER_00: But for the first time ever, I'm not panicking about dropping balls in my business because I have built systems that allow me rest, they allow me to take time, they allow me to be present.
• 4:20
  SPEAKER_00: I get to enjoy this season without guilt or pressure or that constant feeling of being behind.
• 4:26
  SPEAKER_00: And here's why I'm telling you this: if we don't start to think about how we actually want our life to feel, and for this episode specifically, we're talking about the holidays.
• 4:34
  SPEAKER_00: So if we don't actually think and get intentional with how we want the holidays to feel, if we just stay on autopilot and keep doing what we've always done, we're going to keep feeling the same stress, the same overwhelm, and the same frustration.
• 4:47
  SPEAKER_00: Women in Medlife, we get this deeply.
• 4:50
  SPEAKER_00: We care so much for other people.
• 4:52
  SPEAKER_00: We're taking care of our kids or our aging parents, we're managing our work demands, we are hosting parties, we're volunteering, we're traveling.
• 5:00
  SPEAKER_00: And the first thing to go off of our to-do list is our own stuff, our walks, our workouts, our meals, our margin, our peace.
• 5:08
  SPEAKER_00: But it doesn't have to be this way.
• 5:10
  SPEAKER_00: So for this episode, I could give you a long list of holiday do's and don'ts.
• 5:15
  SPEAKER_00: Eat this, not that, avoid sugar, hit your steps, work out every day.
• 5:19
  SPEAKER_00: But you and I both know that that is not realistic.
• 5:22
  SPEAKER_00: And truthfully, that's not really what we want.
• 5:25
  SPEAKER_00: We want to feel healthy, we want to feel energetic, we want to feel vibrant, but we also want to be present, we want to be with our family and making the memories that matter.
• 5:35
  SPEAKER_00: So, what really works is getting really clear.
• 5:38
  SPEAKER_00: It's simplicity, it's intention.
• 5:41
  SPEAKER_00: So, today I want to give you a simple framework that I use with myself and with my clients to stay healthy during the holidays in a way that is grounded and sustainable.
• 5:52
  SPEAKER_00: It is simple and it's doable.
• 5:54
  SPEAKER_00: And I'm hopeful that this, if you apply this to your life, it will help you stay aligned with your goals and your values, what is really important to you, but also what are you trying to create in your life?
• 6:06
  SPEAKER_00: Okay, it's a three-part framework.
• 6:08
  SPEAKER_00: We are going to choose one thing to keep, one thing to add, and then one thing to let go.
• 6:16
  SPEAKER_00: So I'm going to walk you through with some specific examples and then also a personal example for myself of what I'm doing this year.
• 6:23
  SPEAKER_00: So, number one is one thing that you want to keep.
• 6:26
  SPEAKER_00: So think of this as your anchor habit, something that grounds you, not something you have to force, not something that stretches you.
• 6:34
  SPEAKER_00: What is something you're already doing that supports your healthy lifestyle?
• 6:37
  SPEAKER_00: And it just helps you feel like you.
• 6:40
  SPEAKER_00: Maybe it's your workout, maybe it's hydrating before a meal or eating a protein-rich breakfast, maybe you've got a really great bedtime wind-down routine, or maybe it's hitting those two strength workouts each week.
• 6:53
  SPEAKER_00: I want you to think about what is one thing that you are currently doing that if you kept doing throughout the holidays, remember, we've got this stretch of like six weeks or so.
• 7:02
  SPEAKER_00: If you were to keep doing that one thing, that anchor habit that helped you stay connected to your identity as a healthy woman and you repeated that over a period of six weeks, sure you take off some days, right?
• 7:16
  SPEAKER_00: But overall, you're continuing this action that reinforces to your brain that yes, I am a healthy woman.
• 7:23
  SPEAKER_00: Imagine how much stronger you will feel at the end of this holiday season as we enter the new year.
• 7:30
  SPEAKER_00: So for me, my keep is my movement rhythm.
• 7:33
  SPEAKER_00: So for me, that's my walks with my dog as well as my workouts.
• 7:37
  SPEAKER_00: So when I take Tucker and we walk around the neighborhood, the benefits that I receive from those walks are way more than the physical.
• 7:44
  SPEAKER_00: I'm able to clear my mind.
• 7:45
  SPEAKER_00: I'm able to breathe fresh air.
• 7:47
  SPEAKER_00: I see friends throughout the neighborhood, and that just gives me so much joy to say hello and have a little small talk with them.
• 7:53
  SPEAKER_00: I get quality time with my dog.
• 7:55
  SPEAKER_00: I often listen to books or podcasts or worship music as I'm walking.
• 7:59
  SPEAKER_00: It is just something that really grounds me.
• 8:01
  SPEAKER_00: And I can't take my dog on vacation with me, but I can definitely take my feet with me on vacation.
• 8:06
  SPEAKER_00: And so that is something that I can do no matter where I am in the world.
• 8:10
  SPEAKER_00: So no matter if I have a house full of people or I have a to-do list that is a mile long, I'm still going to take my walks.
• 8:17
  SPEAKER_00: And the same goes for my workouts.
• 8:19
  SPEAKER_00: My workouts will look a little bit different this holiday season.
• 8:22
  SPEAKER_00: I will continue with my fit zone classes all the way up until Christmas Eve.
• 8:26
  SPEAKER_00: And then we'll resume back up on January 2nd.
• 8:28
  SPEAKER_00: But for that interim time period, I plan to work out with my girls.
• 8:33
  SPEAKER_00: I plan to continue lifting weights and just doing maybe some different things that I don't normally do.
• 8:38
  SPEAKER_00: To wrap this one up, remember, this should be something that you are committing to.
• 8:42
  SPEAKER_00: This is not a stretch goal.
• 8:44
  SPEAKER_00: This is literally something that you are doing that is supporting you now, and you will simply not stop doing that over the holidays.
• 8:51
  SPEAKER_00: Okay, second, we're going to choose one thing to add.
• 8:55
  SPEAKER_00: Hear me when I say one thing.
• 8:57
  SPEAKER_00: We are not overhauling your life.
• 9:00
  SPEAKER_00: We are not going for perfection.
• 9:02
  SPEAKER_00: This is just gentle.
• 9:03
  SPEAKER_00: It's an upgrade, a supportive upgrade for your lifestyle, something small that helps you feel more nourished or it helps you feel stronger.
• 9:11
  SPEAKER_00: It helps you feel like you're reinforcing that identity as a healthy woman.
• 9:15
  SPEAKER_00: So this could be adding color to your plate.
• 9:18
  SPEAKER_00: So this could just be literally adding fruits and vegetables to a meal throughout your day.
• 9:23
  SPEAKER_00: This could be adding a walk after dinner.
• 9:26
  SPEAKER_00: You could be adding in a protein shake on those busy days when maybe it's a little harder to get in your normal routine of breakfast, lunch, dinner, and snacks.
• 9:34
  SPEAKER_00: So you're just like, whoop, I got a protein shake.
• 9:36
  SPEAKER_00: Maybe it's adding five minutes of quiet time or a pause before saying yes to something.
• 9:42
  SPEAKER_00: So for me, in this season of wanting to create more presence and I want to slow down, what I'm adding this year is margin.
• 9:55
  SPEAKER_00: So more space, more breathing room.
• 9:57
  SPEAKER_00: I'm blocking off time in my calendar so work doesn't bleed into family time.
• 10:02
  SPEAKER_00: I'm creating pockets of slowness on purpose.
• 10:05
  SPEAKER_00: And this is actually really, really hard for me.
• 10:07
  SPEAKER_00: But what it's doing is it's not only supporting what I want right now, which is quality time with my family, but it also supports the future version of me that I'm building.
• 10:19
  SPEAKER_00: And number three is choosing something to let go of.
• 10:22
  SPEAKER_00: So this could be think of this as emotionally decluttering.
• 10:27
  SPEAKER_00: So what is something that drains your energy or it adds unnecessary pressure?
• 10:32
  SPEAKER_00: Maybe it's perfectionism or food guilt or all or nothing black or white thinking.
• 10:39
  SPEAKER_00: Maybe it's comparing yourself to other people or comparing yourself to your past self.
• 10:46
  SPEAKER_00: Maybe it's overcommitting.
• 10:49
  SPEAKER_00: Maybe it's trying to be the perfect hostess for the holiday.
• 10:53
  SPEAKER_00: For me this year, I'm letting go of people pleasing.
• 10:56
  SPEAKER_00: And again, this is not easy for me.
• 10:59
  SPEAKER_00: But this means really checking in with myself before I say yes, really honoring my own bandwidth.
• 11:04
  SPEAKER_00: Like, what do I have actually the capacity to do?
• 11:07
  SPEAKER_00: Not what do I want to do.
• 11:09
  SPEAKER_00: I want to do everything.
• 11:11
  SPEAKER_00: But I also want to be present with my family.
• 11:15
  SPEAKER_00: So I have to get really clear with what are my boundaries around my time.
• 11:20
  SPEAKER_00: I'm also really trying to stop tying my self-worth to how productive I am.
• 11:26
  SPEAKER_00: Again, I want to do it all.
• 11:29
  SPEAKER_00: But when I really zoom back out and I look, I think I want to make these memories with my kids.
• 11:36
  SPEAKER_00: I realize now how fleeting these times are, these special times with all of us under one roof.
• 11:42
  SPEAKER_00: I realize that my girls will eventually have lives of their own and families of their own.
• 11:47
  SPEAKER_00: And I'm not willing to sacrifice the precious time that I get with them now because I want to do one more thing for my business, right?
• 11:59
  SPEAKER_00: So letting go of people pleasing, I'm hoping will help me create space and presence for me to be with others, but also just for me to be with me.
• 12:06
  SPEAKER_00: So let's let this keep, add, and let go list become your grounding strategy this season.
• 12:13
  SPEAKER_00: Let it simplify everything.
• 12:15
  SPEAKER_00: Let it help you stay connected to yourself, even in the busiest season of the year.
• 12:21
  SPEAKER_00: And I want to zoom out for just a moment because what we're talking about is so much bigger than how you want to feel over the next six to eight weeks.
• 12:29
  SPEAKER_00: It's truly about who we are becoming.
• 12:33
  SPEAKER_00: I've been picturing this version of me that I hope to be someday, 10, 15, 20 years down the line.
• 12:40
  SPEAKER_00: If I'm lucky enough to become a grandma, I want to be one who is present and calm and joyful and playful.
• 12:49
  SPEAKER_00: She's decorating cookies and the counters are messy, and she doesn't even care about that.
• 12:53
  SPEAKER_00: And she's watching movies in her pajamas.
• 12:56
  SPEAKER_00: And she's not multitasking or rushing around or trying to squeeze in one more thing.
• 13:00
  SPEAKER_00: She's grounded.
• 13:01
  SPEAKER_00: She's warm and she sets the tone for our family's holiday gatherings.
• 13:05
  SPEAKER_00: And if that's who I want to be when I grow up, I have to start practicing being her now.
• 13:11
  SPEAKER_00: So I want more rest, more presence, more margin, more calm.
• 13:16
  SPEAKER_00: And 'tis the season to start practicing being like her, aligning myself with her now.
• 13:24
  SPEAKER_00: So I want to ask you as you make your own list what grounds you?
• 13:29
  SPEAKER_00: What supports you?
• 13:31
  SPEAKER_00: What drains you?
• 13:33
  SPEAKER_00: What do you want to keep?
• 13:36
  SPEAKER_00: What do you want to add?
• 13:37
  SPEAKER_00: And what do you want to let go of?
• 13:40
  SPEAKER_00: So for me, I'm keeping my movement rhythm, I'm adding margin and downtime, and I'm letting go of people pleasing.
• 13:48
  SPEAKER_00: Three choices.
• 13:49
  SPEAKER_00: That's it.
• 13:50
  SPEAKER_00: It's simple, it's clear, it's doable.
• 13:52
  SPEAKER_00: If you do this and you come up with your list, will you please message me on Instagram at Jones FitZone and tell me what are your three?
• 13:59
  SPEAKER_00: I would love to hear from you.
• 14:02
  SPEAKER_00: And before we close out this episode, I want to paint one last picture for you.
• 14:06
  SPEAKER_00: So this is something that I do with my one-on-one coaching clients, especially around the holidays or vacation travel times, when anytime their routine is changing.
• 14:14
  SPEAKER_00: We sit down and we map out a full plan.
• 14:18
  SPEAKER_00: They know what to prioritize, they know what to release, they know what's truly doable for them in this season of their life.
• 14:26
  SPEAKER_00: My clients go into the holidays and the new year knowing I've got a plan.
• 14:29
  SPEAKER_00: I'm grounded, I'm not losing any momentum that I've built.
• 14:33
  SPEAKER_00: I just relax and move forward with the plan that I have set.
• 14:37
  SPEAKER_00: So imagine what that would feel like if you are walking into the holiday season or the new year with a plan that actually fits your life.
• 14:44
  SPEAKER_00: You have a fitness plan that's not rigid, it's realistic, and you have a nutrition plan that supports your energy.
• 14:52
  SPEAKER_00: And you have an overall plan that is aligned with your values, what's important to you.
• 14:57
  SPEAKER_00: And this overall plan helps you stay grounded and makes you feel more alive.
• 15:02
  SPEAKER_00: Instead of feeling like, oh, I got to do this diet, I got to do this exercise plan.
• 15:06
  SPEAKER_00: It's like, no, you get to be here, you get to do this.
• 15:10
  SPEAKER_00: The clarity and confidence that comes with having a plan is priceless.
• 15:14
  SPEAKER_00: And then imagine having a coach in your corner who cares.
• 15:18
  SPEAKER_00: The combination of those two things, just like I experienced with my business coach, is literally life-changing.
• 15:25
  SPEAKER_00: My one-on-one coaching program is a 12-week partnership where we get crystal clear on your goals and we build simple routines that become your lifestyle.
• 15:34
  SPEAKER_00: It's personalized fitness, nutrition, and habit support tailored to your body, your schedule, and your lifestyle.
• 15:42
  SPEAKER_00: It's truly like having a coach in your pocket, guiding you, supporting you, encouraging you, cheerleading you, and helping you stay consistent even when life gets chaotic, hectic, and messy.
• 15:52
  SPEAKER_00: I have a few spots left at my current rate before prices go up in 2026.
• 15:56
  SPEAKER_00: So if you want support during the holidays or you want to go into the new year with a clear plan and a coach who actually gets it, now is the perfect time to reach out.
• 16:05
  SPEAKER_00: The link is in the show notes to apply and learn more.
• 16:09
  SPEAKER_00: I would love to walk through this season and into the new year with you.
• 16:12
  SPEAKER_00: Thanks for listening, my friend.
• 16:14
  SPEAKER_00: Remember progress over perfection and consistency over intensity.
• 16:18
  SPEAKER_00: Until next time, keep growing, keep glowing, and bye for now.