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36. Summer Strategies for Fitness & Nutrition That Actually Work · Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40

• 0:00
  SPEAKER_00: If you are listening to this episode in real time, it is almost summer.
• 0:03
  SPEAKER_00: And if you know me, you know that this is my most favorite season of all.
• 0:06
  SPEAKER_00: I love the sunshine, the later nights, the lake.
• 0:10
  SPEAKER_00: There's just something about summer that just feels like permission to slow down and be more present.
• 0:16
  SPEAKER_00: Two years ago, I met a woman named Dory at an event that I was co-hosting.
• 0:21
  SPEAKER_00: Dory is an elementary school teacher, and school was just about to let out for the summer.
• 0:26
  SPEAKER_00: And for her, summers mean more freedom and flexibility and less stress and more time to travel with her husband.
• 0:33
  SPEAKER_00: And Dory was not starting from zero.
• 0:36
  SPEAKER_00: She had tried to focus on her fitness and nutrition in the past.
• 0:41
  SPEAKER_00: She knew what healthy eating looked like in theory.
• 0:44
  SPEAKER_00: And she had worked out off and on for years, but the school year kept just swallowing her whole.
• 0:50
  SPEAKER_00: And every September she would find herself back at square one, exhausted and frustrated and wondering why consistency felt so impossible or out of reach.
• 0:59
  SPEAKER_00: But that summer was different.
• 1:01
  SPEAKER_00: She made a different decision.
• 1:04
  SPEAKER_00: She decided to hire me as her coach, and we worked together one-on-one for the three months of her summer.
• 1:11
  SPEAKER_00: We focused on her fitness, her nutrition, her food prep, her habits.
• 1:15
  SPEAKER_00: When Dory first started with me, she was already walking four to five times a week.
• 1:20
  SPEAKER_00: She was cooking dinner most nights.
• 1:22
  SPEAKER_00: She was grabbing a piece of toast as she ran out the door for breakfast.
• 1:26
  SPEAKER_00: Lunch was whatever she could find, or break room snacks at school.
• 1:30
  SPEAKER_00: She had never lifted weights consistently before and was actually quite intimidated by lifting weights.
• 1:35
  SPEAKER_00: She was also carrying an enormous amount of stress between her demanding job, her challenging college-age son, and a mom with dementia.
• 1:45
  SPEAKER_00: She had a lot on her plate and not much room for self-care.
• 1:51
  SPEAKER_00: When we started working together one-on-one, she finally got a plan that was built specifically for her life.
• 1:57
  SPEAKER_00: And she had a coach in her corner every step of the way.
• 2:00
  SPEAKER_00: She was super committed to the program and super coachable.
• 2:05
  SPEAKER_00: It was like such a fun client to work with.
• 2:08
  SPEAKER_00: She committed right away to lifting weights.
• 2:10
  SPEAKER_00: And we started out two days a week and she worked her way up over the course of that summer to four times a week lifting weights.
• 2:17
  SPEAKER_00: She was also properly fueling her body with protein, fat, carbs, veggies.
• 2:23
  SPEAKER_00: She was staying hydrated and she was finally showing up for herself in a way that she had been putting off for years and years.
• 2:29
  SPEAKER_00: And by September, when the school year rolled around again, Dory had lost almost 20 pounds.
• 2:36
  SPEAKER_00: And the coolest thing is she has kept that weight off, and even then, some since then.
• 2:40
  SPEAKER_00: But more importantly, the habits that she built that summer, two years ago, became the foundation that carried her into the school year and now beyond.
• 2:50
  SPEAKER_00: And she now is identifying as a healthy person.
• 2:54
  SPEAKER_00: So that summer did not just change her physical body, it changed her relationship with herself and her identity.
• 3:01
  SPEAKER_00: And that's what today's episode is about.
• 3:03
  SPEAKER_00: So whether you are a teacher and you're staring down a wide open calendar for the next few months, or if your schedule really doesn't change in the summer, maybe it's even more hectic and chaotic with kids home and or grandkids there and schedules thrown off.
• 3:17
  SPEAKER_00: But this is still your invitation to allow summer to be the catalyst that you've been waiting for to make a change.
• 3:27
  SPEAKER_00: The strategies work regardless of your schedule.
• 3:30
  SPEAKER_00: And what matters really is the decision to use them.
• 3:33
  SPEAKER_00: So today we're talking about summer strategies for fitness and nutrition for women over 40, ones that actually work and fit your life.
• 3:41
  SPEAKER_00: Super excited to get into it today.
• 3:43
  SPEAKER_00: Welcome back to the Midlife Glow Up Podcast, where we simplify fitness, nutrition, and healthy habits for women over 40.
• 3:50
  SPEAKER_00: I'm Joan D'Anneau, your midlife health and wellness coach.
• 3:52
  SPEAKER_00: And if you're ready to feel strong, consistent, and confident in this season, then you're in the right place, my friend.
• 3:58
  SPEAKER_00: I think summer has this interesting effect on women and their health goals.
• 4:02
  SPEAKER_00: For some, summer offers just a free pass, like routines loosen and structure disappears.
• 4:08
  SPEAKER_00: And usually within the first few weeks of summer, it's like, oh, forget the fitness and nutrition goals.
• 4:12
  SPEAKER_00: I'll just wait till September and that'll be a perfect time to start over, right?
• 4:16
  SPEAKER_00: But for others, especially for example, teachers who have a little bit more free time over the summer, they almost feel this expectation on them, like, gosh, I need to be working out every day and I need to be prepping food every day.
• 4:30
  SPEAKER_00: And so it almost feels like when you're not being quote unquote perfect, then you're missing this opportunity that you have to focus on your self-care and your health goals.
• 4:39
  SPEAKER_00: But I would love to offer a third option.
• 4:42
  SPEAKER_00: Neither a free pass nor a guilt trip, but really just a strategic window.
• 4:48
  SPEAKER_00: Summer is a great opportunity to focus on you because your routine likely is going to change.
• 4:54
  SPEAKER_00: And you might think that a routine is what keeps us on track, but the truth is that sometimes a disrupted routine or just a change of season can actually be a powerful time if you use it consciously.
• 5:07
  SPEAKER_00: So when the school year ends, whether your calendar opens up or it simply shifts into a different kind of full, something changes, like the rhythm is a little different in summer.
• 5:18
  SPEAKER_00: And even though the disruption can feel sort of inconvenient, it is actually one of the best conditions for making new habits.
• 5:26
  SPEAKER_00: There is clear research on habit formation that new behaviors take root most easily when your environment is already in flux.
• 5:34
  SPEAKER_00: So summer could be that season for you.
• 5:38
  SPEAKER_00: And for those of you who are teachers, I see you specifically, you have spent nine months pouring yourself into other people's children.
• 5:45
  SPEAKER_00: You have graded papers until 10 o'clock at night and shown up before the sun came up.
• 5:49
  SPEAKER_00: So summer gets to be your opportunity to invest in your own health.
• 5:54
  SPEAKER_00: It is not indulgent, it's actually necessary.
• 5:58
  SPEAKER_00: So I want to talk through fitness first.
• 6:01
  SPEAKER_00: Oftentimes when I'm chatting with a client, summer is like, oh, I want to get in shape for that vacation photo that I'm gonna take, right?
• 6:10
  SPEAKER_00: So they're looking at it as this short-term, gotta get in shape for that one photo that I want to post on Instagram.
• 6:17
  SPEAKER_00: When the reality is, anytime we're focusing on fitness, especially after the age of 40, our goal is to build a strong foundation in our body that can carry us not only through summer into fall, but into the next decades of our life.
• 6:30
  SPEAKER_00: So we need to be thinking about sustainability, not intensity.
• 6:34
  SPEAKER_00: I often see women looking at summer as their opportunity to go hard.
• 6:39
  SPEAKER_00: They're working out every day, they're motivated, they have the time, so they're pushing themselves.
• 6:44
  SPEAKER_00: And by the first few weeks, they're burned out or maybe injured or dreading the thought of working out again.
• 6:51
  SPEAKER_00: That is treating your fitness as a sprint.
• 6:53
  SPEAKER_00: And when we do that, we're always gonna hit a wall.
• 6:56
  SPEAKER_00: So the woman who is working out two to three times a week throughout the summer will always outperform the woman who goes all out for two weeks and then completely falls off.
• 7:07
  SPEAKER_00: So, what does a smart summer fitness strategy look like for women in midlife?
• 7:12
  SPEAKER_00: First of all, and I know I talk about this constantly, but I will keep talking about it because it just matters so much in this season of life, but we must prioritize strength training.
• 7:21
  SPEAKER_00: If you are not currently lifting weights, I encourage you to start with two sessions a week.
• 7:26
  SPEAKER_00: And I'm way less concerned with how long you spend, and I'm more concerned with what you are covering in those workouts, the major movement patterns like push, pull, hinge, squat, and core.
• 7:38
  SPEAKER_00: I have a whole episode dedicated to this concept.
• 7:41
  SPEAKER_00: I call it the two by five strong method, and it's episode number four, and I'll link that in the show notes if you want to go back and listen.
• 7:47
  SPEAKER_00: But this is your non-negotiable anchor with your fitness in midlife.
• 7:52
  SPEAKER_00: We have to be prioritizing strength training.
• 7:55
  SPEAKER_00: Everything else that you do on top of strength training those two days a week is bonus.
• 7:59
  SPEAKER_00: Once you have the two days a week locked in, then we can talk about adding a third or maybe increasing the length of your sessions.
• 8:06
  SPEAKER_00: But start here and stay there with the two days a week until it becomes not just what you do when you're being good, but part of who you are.
• 8:15
  SPEAKER_00: And that habit will follow you through the summer, into fall, and into the next decades of your life.
• 8:21
  SPEAKER_00: Building that strength habit this summer is less about having more time in your schedule.
• 8:26
  SPEAKER_00: And it's really more about making a deliberate choice with the time that you do have.
• 8:31
  SPEAKER_00: So if your schedule is about to open up, then use that flexibility to find a time that genuinely works for you and your body and lock it in.
• 8:39
  SPEAKER_00: But if your schedule in the summer is just as full as the rest of the year, then simplify that goal and find one window twice a week and protect it.
• 8:47
  SPEAKER_00: Repeat it, get it on your calendar, treat it as an appointment.
• 8:51
  SPEAKER_00: Consistency does not require an open calendar.
• 8:54
  SPEAKER_00: It really just requires you to commit to the non-negotiables and get them into your routine, locked in.
• 9:02
  SPEAKER_00: So you don't have to think about it.
• 9:03
  SPEAKER_00: You don't have to decide every day, am I doing this?
• 9:06
  SPEAKER_00: Maybe I'll put it off to tomorrow.
• 9:08
  SPEAKER_00: Like commit, get it on your calendar, show up no matter what.
• 9:12
  SPEAKER_00: And then, second, this season, use it to your advantage to get outside the gym.
• 9:17
  SPEAKER_00: Summer gives you longer days and warmer weather and more natural opportunities to move.
• 9:22
  SPEAKER_00: Think morning walks or evening bike rides or swimming in the ocean or in the pool, hiking.
• 9:28
  SPEAKER_00: And these are not replacements for your strength work, but they do add to your overall movement.
• 9:34
  SPEAKER_00: And hopefully these are ways that feel enjoyable rather than obligatory.
• 9:38
  SPEAKER_00: Enjoyment is really what makes your fitness habit last.
• 9:43
  SPEAKER_00: And then third, if there's something that you've been curious about, a new class or a new program or a new way of moving, stop waiting for the perfect conditions to try it.
• 9:52
  SPEAKER_00: The perfect conditions will never come.
• 9:54
  SPEAKER_00: And what is right here and now is a choice.
• 9:57
  SPEAKER_00: Give yourself something to be excited about in fitness.
• 10:00
  SPEAKER_00: Often novelty drives engagement.
• 10:03
  SPEAKER_00: So just trying something new might get you to engage.
• 10:08
  SPEAKER_00: And then if you're interested in what you're doing, that's going to reinforce that consistency because you're in you're actually enjoying the process.
• 10:17
  SPEAKER_00: I also want to take a moment and talk about cardio because I know so many women, that is their default.
• 10:23
  SPEAKER_00: And especially in the summer, because there's so many opportunities to run or cycle or swim or take long walks.
• 10:28
  SPEAKER_00: And cardio is not the enemy.
• 10:31
  SPEAKER_00: We absolutely need to strengthen our heart muscle and movement of all kinds counts.
• 10:37
  SPEAKER_00: But I definitely want to push back on the idea that cardio alone is the path to the results that you're looking for in this stage of life.
• 10:45
  SPEAKER_00: Women who do cardio excessively, sometimes hours of it per week, are still frustrated because their body composition is not changing the way that they want it to.
• 10:54
  SPEAKER_00: And the missing piece almost always is muscle.
• 10:57
  SPEAKER_00: Cardio burns calories during that session, but strength training builds muscle that changes the way your body burns calories around the clock.
• 11:08
  SPEAKER_00: So in midlife, especially, muscle mass is naturally declining and your metabolism is shifting.
• 11:14
  SPEAKER_00: So cardio without strength is only addressing half of that equation.
• 11:19
  SPEAKER_00: You definitely don't have to give up the things that you love.
• 11:21
  SPEAKER_00: So keep walking, keep cycling, keep swimming.
• 11:24
  SPEAKER_00: Just make sure that strength training is getting on the calendar as well.
• 11:29
  SPEAKER_00: Okay, let's shift into nutrition.
• 11:31
  SPEAKER_00: Summer is one of the best times of the year to eat well because food is genuinely so good.
• 11:36
  SPEAKER_00: The farmers' markets are full and produce is abundant and affordable.
• 11:41
  SPEAKER_00: And just naturally, the season lends itself to lighter, fresher, more colorful eating.
• 11:49
  SPEAKER_00: So in summer, I want to encourage you to get rid of that diet mentality and instead think about a fueling strategy for yourself.
• 11:57
  SPEAKER_00: So let me tell you the difference here.
• 11:59
  SPEAKER_00: A diet is telling you what you cannot have.
• 12:03
  SPEAKER_00: It's restriction, it's deprivation.
• 12:07
  SPEAKER_00: And a fueling strategy asks what does my body need to feel energized and strong and satisfied?
• 12:13
  SPEAKER_00: And when you approach food from that angle, the decisions get way easier.
• 12:18
  SPEAKER_00: So let's talk about some anchors.
• 12:21
  SPEAKER_00: First of all, and I know I say this all the time, and I will continue to say this until I lose my voice again, but protein at every single meal, starting with breakfast, is the best place to begin.
• 12:30
  SPEAKER_00: The research on protein in midlife is clear and it's consistent.
• 12:35
  SPEAKER_00: When we eat protein, we are preserving our muscle mass.
• 12:39
  SPEAKER_00: We are stabilizing our blood sugar.
• 12:42
  SPEAKER_00: It helps us stay fuller longer.
• 12:45
  SPEAKER_00: And it supports the hormonal shifts that we're going through.
• 12:48
  SPEAKER_00: So if your breakfast does not have at least 25 grams of protein, it's not doing enough for you.
• 12:54
  SPEAKER_00: Start there.
• 12:55
  SPEAKER_00: Get your breakfast on point.
• 12:56
  SPEAKER_00: Get it to the point where you can just rinse and repeat every single day.
• 13:00
  SPEAKER_00: And then you can move on to lunch and snacks and dinner.
• 13:04
  SPEAKER_00: Remember that four by four fist method.
• 13:06
  SPEAKER_00: Episode number five, the four by four fist method.
• 13:10
  SPEAKER_00: Go back to that.
• 13:10
  SPEAKER_00: If you need a little refresher, summer is one of the best times to really get in control of your protein.
• 13:17
  SPEAKER_00: Second, your anchor is to build your meals around that fresh produce.
• 13:22
  SPEAKER_00: Think about filling up half your plate with veggies andor fruit at breakfast, lunch, and dinner.
• 13:27
  SPEAKER_00: When you do that, you will have plenty of fiber to support your healthy digestion.
• 13:31
  SPEAKER_00: You're going to stabilize your blood sugar, which is going to keep you from having those spikes and those crashes throughout the day.
• 13:37
  SPEAKER_00: And it's going to help you support and manage all the hormonal changes that you're going through currently.
• 13:43
  SPEAKER_00: When we get those micronutrients from fruits and vegetables, then we have energy.
• 13:48
  SPEAKER_00: We're able to recover.
• 13:50
  SPEAKER_00: And we're also able to support that hormone production that we really need.
• 13:54
  SPEAKER_00: And if you're having that much volume of healthy produce, then you're going to feel fuller longer, you're going to feel satisfied.
• 14:01
  SPEAKER_00: And again, not fighting those cravings at nine o'clock at night.
• 14:05
  SPEAKER_00: And with this, I would encourage you to just eat more of what your body actually needs.
• 14:09
  SPEAKER_00: And when you do that, you will naturally stop reaching for the junk.
• 14:15
  SPEAKER_00: Your third anchor is to really stay ahead of that hunger.
• 14:18
  SPEAKER_00: So one of the most common nutrition mistakes that I see in summer is skipping meals because the schedule is just loose and your meal times kind of blur throughout the day.
• 14:26
  SPEAKER_00: You get busy, maybe you forget to eat.
• 14:28
  SPEAKER_00: I don't know about you, but I don't ever forget to eat, but some people do.
• 14:31
  SPEAKER_00: And then at four o'clock in the afternoon, you're ravenous and reaching for whatever is easiest and closest.
• 14:37
  SPEAKER_00: That pattern actually drives more cravings and it disrupts your blood sugar and it undermines all the other work that you're doing.
• 14:45
  SPEAKER_00: So I encourage you to have a loose structure to your eating, even when your schedule is unstructured.
• 14:51
  SPEAKER_00: So breakfast within an hour of waking up, a real lunch, like stop and actually fuel your body, a protein-anchored snack one or two times a day, and then a dinner that is satisfying and colorful and fresh and light without being excessive.
• 15:08
  SPEAKER_00: This does not need to look perfect, but it does require intention.
• 15:12
  SPEAKER_00: And then lastly, I want to talk about food prep specifically.
• 15:17
  SPEAKER_00: Because no matter what your summer looks like, this is the habit that will change the quality of your decisions more than anything else.
• 15:24
  SPEAKER_00: And I hear you, if your summer does not feel like a magic window of free time, because for a lot of women, it does not.
• 15:29
  SPEAKER_00: The kids might be home or the grandkids are home, the kitchen is busy, and prepping food for yourself can feel like the last priority.
• 15:37
  SPEAKER_00: But that is exactly why I want to talk about it.
• 15:39
  SPEAKER_00: Prepping for yourself is not selfish.
• 15:42
  SPEAKER_00: In the nearly 30 years that I've been working with women on nutrition, food prep is the single most common solution to the nutrition struggles that I see over and over again.
• 15:52
  SPEAKER_00: You don't need a stricter plan or more motivation.
• 15:56
  SPEAKER_00: What you need is having something ready when hunger hits, because this will allow you to fuel your body properly and consistently, and you'll let go of the guilt once and for all around nutrition.
• 16:10
  SPEAKER_00: And I want to just clear this up again because there is a difference in my mind between food prep and meal prep.
• 16:17
  SPEAKER_00: Meal prep is often thought of cooking dinner for the whole family, batch cooking casseroles, filling the freezer.
• 16:24
  SPEAKER_00: And while that is valuable, I want to focus more on food prep.
• 16:28
  SPEAKER_00: Preparing components that support your breakfast, your lunch, your snacks throughout the day.
• 16:35
  SPEAKER_00: So what does this actually look like?
• 16:37
  SPEAKER_00: Maybe you have protein pancakes in the fridge for a quick breakfast.
• 16:40
  SPEAKER_00: Maybe you're gonna have some overnight oats ready to go for snacks.
• 16:44
  SPEAKER_00: Maybe you've made a big batch of lentil salad for lunches for the week, or ceviche, one of my favorite recipes for summertime lunches or dinners.
• 16:53
  SPEAKER_00: And there's it's so easy, you guys.
• 16:56
  SPEAKER_00: A container of cooked and chopped chicken that you could throw into a salad at any point during the week.
• 17:01
  SPEAKER_00: These things are not elaborate.
• 17:03
  SPEAKER_00: They maybe take you an hour on Sunday, but they completely change the quality of your decisions Monday through Friday.
• 17:11
  SPEAKER_00: Remember, food prep is not about doing everything.
• 17:13
  SPEAKER_00: It's just about doing something to set yourself up for success for the week ahead.
• 17:18
  SPEAKER_00: One or two components, even if that's all you did, would change the entire vibe of your week and allow you to eliminate that decision fatigue that is just so exhausting.
• 17:31
  SPEAKER_00: There is no better time to start than right now.
• 17:34
  SPEAKER_00: So figure out what works for your preferences, your schedule, your capacity, and build from there.
• 17:40
  SPEAKER_00: The woman who finds her food prep rhythm this summer is the woman who will still have a food prep rhythm going in the fall, into the holidays, into the new year, and into the next season of life.
• 17:53
  SPEAKER_00: So here is the question that I want to ask you as you begin to think about your summer habits.
• 17:59
  SPEAKER_00: I want you to think about how do I make this work, not just now, but for months and years from now?
• 18:05
  SPEAKER_00: Because the goal is never just a summer transformation.
• 18:09
  SPEAKER_00: The goal is a life transformation that happened to start in the summer.
• 18:14
  SPEAKER_00: Dory did not lose 20 pounds and then go back to her old patterns when school started.
• 18:18
  SPEAKER_00: The one-on-one coaching gave her the plan, the accountability, and the support to make it stick.
• 18:23
  SPEAKER_00: So when she went back to school, she went back with new systems, new habits, and a new identity around her health.
• 18:32
  SPEAKER_00: The summer gave her the runway, but the consistency is what gave her the results.
• 18:38
  SPEAKER_00: So as you build your fitness routine for this summer, build it with the fall in mind.
• 18:43
  SPEAKER_00: And if you can only realistically exercise three mornings a week during the school year, then practice three mornings a week this summer.
• 18:51
  SPEAKER_00: Do not build a six-day habit that collapses the moment your schedule gets filled up again.
• 18:57
  SPEAKER_00: And as you build your nutrition habits, build them around simplicity.
• 19:02
  SPEAKER_00: The meal that takes 30 minutes or less, the breakfast that you can just grab and go as you rush out the door, food prep that fits into one focused hour.
• 19:12
  SPEAKER_00: Simple is what survives a busy season.
• 19:18
  SPEAKER_00: And if everything that we have talked about today is resonating with you and you know this is your time, then I want to tell you about working together one-on-one, because this is where the real transformation happens.
• 19:30
  SPEAKER_00: My one-on-one coaching is customized nutrition and fitness coaching designed specifically for women over 40 who are ready to stop feeling frustrated and stuck and start feeling in control, confident, and consistent in their health, not just for the summer, but for the long term.
• 19:46
  SPEAKER_00: And this is not a generic plan or a program that you're just gonna Google, right?
• 19:50
  SPEAKER_00: This is a real plan built around your specific life, your goals, your schedule, your history.
• 19:57
  SPEAKER_00: And I want to break it down for you and just walk you through what one-on-one coaching looks like.
• 20:02
  SPEAKER_00: So we start with a 60-minute onboarding call where I get to know everything about your current fitness level, your habits, your nutrition, your lifestyle, your struggles, and what you actually want to achieve.
• 20:13
  SPEAKER_00: And from there, I build you a personalized workout plan and personalized nutrition approach that meets you where you are, paired with food prep strategies and recipes to really simplify the whole process.
• 20:24
  SPEAKER_00: You get access to a full program hub, which is packed with resources, video lessons, habit trackers, recipes.
• 20:30
  SPEAKER_00: You get direct chat access to me Monday through Friday.
• 20:33
  SPEAKER_00: So you're never feeling stuck or second guessing, you're never waiting until the next call to get support.
• 20:40
  SPEAKER_00: Then we also meet face-to-face bi-weekly on Zoom to review your progress, adjust the plan if needed, work through whatever's coming up with for you, whether that's obstacles in your schedule or in your mindset.
• 20:53
  SPEAKER_00: You also get full access to all of my programs while you're inside of coaching.
• 20:57
  SPEAKER_00: So that means unlimited access to FitZone Live and on-demand workouts, unlimited access to Joan's Kitchen for the live food prep sessions, as well as all of the recipes and video demos as well.
• 21:10
  SPEAKER_00: I offer three month and six-month coaching options depending on what you're looking for and where you are in your journey.
• 21:16
  SPEAKER_00: So if you're ready to have a conversation about whether this is the right fit for you, please head to the link in my show notes to submit an application.
• 21:23
  SPEAKER_00: Or feel free to message me on Instagram at Jones FitZone to get all the details.
• 21:27
  SPEAKER_00: I only take a small number of coaching clients at a time, and I would absolutely love for one of those spots to be yours.
• 21:33
  SPEAKER_00: And whether you apply for one-on-one coaching or not, I want to leave you with this.
• 21:37
  SPEAKER_00: Take what you learned today and get intentional about your summer.
• 21:41
  SPEAKER_00: You do not need a perfect plan, you just need a plan.
• 21:44
  SPEAKER_00: So use these strategies and show up for yourself and make yourself proud.
• 21:49
  SPEAKER_00: Thanks for listening, my friend.
• 21:50
  SPEAKER_00: Remember, progress over perfection and consistency over intensity.
• 21:54
  SPEAKER_00: Until next time, keep growing, keep glowing, and bye for now.