Latest / Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40 / 49. What Does Your Body Need Now? The 4 Pillars of Midlife Health

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49. What Does Your Body Need Now? The 4 Pillars of Midlife Health · Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40

• 0:02
  SPEAKER_00: Have you ever felt like you're doing a lot of the things right for your health, but something still just isn't clicking?
• 0:08
  SPEAKER_00: Maybe you're really consistent with your workouts, but your nutrition is all over the place.
• 0:13
  SPEAKER_00: Or maybe you eat pretty well, but you're frustrated that your body doesn't seem to respond the way that it used to.
• 0:20
  SPEAKER_00: Or maybe you have a lot of knowledge around fitness and nutrition, but you still find yourself in that cycle of being really quote unquote good for a while.
• 0:28
  SPEAKER_00: And then life gets busy and you fall off the wagon and you find yourself saying, I'll start over again on Monday.
• 0:35
  SPEAKER_00: I think one of the mistakes that we make when it comes to our health, especially in midlife, is that we keep looking for the one thing that's going to make everything click.
• 0:43
  SPEAKER_00: Like, I just need the right workout or the perfect diet, or maybe it's the right macro split or the perfect morning routine.
• 0:52
  SPEAKER_00: But after 30 years of coaching women, I just don't think that lasting transformation works that way.
• 0:58
  SPEAKER_00: There are so many pieces that contribute to how we feel and how we take care of ourselves, and ultimately the results that we get.
• 1:06
  SPEAKER_00: So today I want to zoom out and talk about what I consider to be the four big pieces of midlife health: move, nourish, mindset, and gather.
• 1:16
  SPEAKER_00: And more importantly, why we need all four of those.
• 1:20
  SPEAKER_00: Welcome back to the Midlife Glow Up Podcast, where we simplify fitness, nutrition, and healthy habits for women over 40.
• 1:26
  SPEAKER_00: I'm Joan Dandano, your midlife health and wellness coach.
• 1:29
  SPEAKER_00: You are ready to feel strong, consistent, and confident in this season of life, then you're in the right place, my friend.
• 1:37
  SPEAKER_00: I hear some version of this from women all the time.
• 1:40
  SPEAKER_00: They want to tell me about a period of their life where they felt really good.
• 1:44
  SPEAKER_00: I did this one particular diet and the weight just came off.
• 1:48
  SPEAKER_00: Or I felt amazing when I was doing this particular workout.
• 1:52
  SPEAKER_00: I just want to get back to the way I was at that time in my life.
• 1:56
  SPEAKER_00: And sometimes they tried the exact same thing: the diet, the workout plan, they cut out the same foods, and it just doesn't work the way that it did before.
• 2:06
  SPEAKER_00: And I get it's incredibly frustrating to think I know this works for me, but why isn't it working today?
• 2:13
  SPEAKER_00: And we have to recognize that our body today is not the same body that you were living in 10, 15, 20 years ago.
• 2:20
  SPEAKER_00: Our physiology changes and our hormones change and our muscle mass changes, our recovery and our sleep change, and our bodies respond differently to stress.
• 2:32
  SPEAKER_00: So it makes sense that the exact same approach isn't necessarily going to create the exact same results.
• 2:38
  SPEAKER_00: But there's another piece that I think is just as important.
• 2:42
  SPEAKER_00: When we look back at a time when everything seemed to be working, we tend to give all the credit to the diet or the workout that we were following.
• 2:51
  SPEAKER_00: But whatever plan we were following was not happening in a vacuum.
• 2:55
  SPEAKER_00: Think about what else was going on in your life at that time.
• 3:00
  SPEAKER_00: Maybe you were sleeping better.
• 3:02
  SPEAKER_00: Maybe back then you were less stressed.
• 3:04
  SPEAKER_00: Maybe you had fewer responsibilities.
• 3:08
  SPEAKER_00: Maybe you were naturally moving more throughout the day because you were chasing little kids.
• 3:13
  SPEAKER_00: Maybe you were doing a workout program, but you were doing it with a friend.
• 3:18
  SPEAKER_00: Or maybe you just had more free time in your day to plan and prep your food.
• 3:23
  SPEAKER_00: There are probably dozens of variables that were happening at the same time.
• 3:27
  SPEAKER_00: But years later, we go, oh, that diet worked.
• 3:30
  SPEAKER_00: And then we spend years trying to recreate those results by recreating that one piece.
• 3:36
  SPEAKER_00: Instead of asking, how do I get back to what worked before?
• 3:41
  SPEAKER_00: I think there's a much better question, a much more useful question that we could ask today.
• 3:45
  SPEAKER_00: And that is, what does my body in life need now?
• 3:49
  SPEAKER_00: And that's where these four areas that I want to cover today come in.
• 3:54
  SPEAKER_00: So this first pillar that I want to cover is move.
• 3:57
  SPEAKER_00: And when we talk about the concept of movement, we have some pretty clear guidelines on how much physical activity adults should be getting.
• 4:05
  SPEAKER_00: So the general recommendation is at least 150 minutes of moderate intensity aerobic activity each week, or 75 minutes of vigorous activity, or some combination of the two, plus muscle strengthening exercises at least twice a week.
• 4:20
  SPEAKER_00: And I know that there are two very different women listening to this right now.
• 4:24
  SPEAKER_00: Some of you hear those numbers and go, ah, I got that already.
• 4:28
  SPEAKER_00: Maybe you walk most days and you play pickleball and you hike on the weekends, and maybe you even take a strength training class a couple times a week.
• 4:35
  SPEAKER_00: And if that's you, then your opportunity may not be more exercise.
• 4:40
  SPEAKER_00: Instead, maybe it's looking at the quality and the balance of what you're currently doing.
• 4:45
  SPEAKER_00: So are you getting at least two purposeful strength training sessions every week where you're actually challenging your muscles?
• 4:53
  SPEAKER_00: Are you progressively increasing the demand on those muscles over time through using heavier weights or more reps or other some other form of progression?
• 5:02
  SPEAKER_00: Are you getting cardiovascular exercise at an intensity that challenges your heart and your lungs?
• 5:08
  SPEAKER_00: And what about mobility and balance?
• 5:12
  SPEAKER_00: And then just as importantly as all the movement you're getting, are you recovering?
• 5:17
  SPEAKER_00: Because if you're already working out six or seven days a week, your next opportunity isn't adding another workout, but it might be lifting heavier or varying your intensity or prioritizing recovery, or even giving yourself permission to do a little less.
• 5:34
  SPEAKER_00: But I know there's another woman listening who hears 150 minutes of exercise plus two days of strength training and thinks, how in the actual world am I supposed to do that?
• 5:44
  SPEAKER_00: Maybe right now you're walking, but there's no real consistency.
• 5:47
  SPEAKER_00: It's like an occasional thing.
• 5:49
  SPEAKER_00: Maybe you're getting in a workout here and there.
• 5:51
  SPEAKER_00: You've been meaning to start strength training for the last couple of years, but it's just not happening.
• 5:56
  SPEAKER_00: And if that is you, please don't turn these guidelines into another way that you are falling short.
• 6:02
  SPEAKER_00: They're just a target.
• 6:04
  SPEAKER_00: And we are not meant to go from zero to 150 minutes like right away.
• 6:09
  SPEAKER_00: So maybe your first step is walking for 15 minutes after dinner a few nights a week.
• 6:14
  SPEAKER_00: And then after that, maybe you commit to two 20-minute strength training workouts in your week.
• 6:20
  SPEAKER_00: Maybe it's finding where movement can realistically fit in instead of waiting for a full free hour to magically appear.
• 6:28
  SPEAKER_00: So with this pillar of move, I want you to think about the question of do I exercise?
• 6:34
  SPEAKER_00: Yes or no, but are you moving enough?
• 6:36
  SPEAKER_00: Are you strength training consistently and challenging your muscles?
• 6:39
  SPEAKER_00: Are you supporting your heart health?
• 6:42
  SPEAKER_00: Are you incorporating shoulder and hip mobility, spine mobility?
• 6:46
  SPEAKER_00: Are you balancing on one leg from time to time?
• 6:49
  SPEAKER_00: And is what you're doing a sustainable part of the life that you're living right now?
• 6:54
  SPEAKER_00: Some of you definitely need to move more.
• 6:57
  SPEAKER_00: And some of you need to probably back off a little.
• 7:00
  SPEAKER_00: And some of you just need to be more intentional with the movement that you're already doing.
• 7:06
  SPEAKER_00: And the goal here is to understand where you are now, you personally, where are you?
• 7:11
  SPEAKER_00: And what is your next opportunity for growth?
• 7:15
  SPEAKER_00: Because ultimately, we are building strong and capable bodies that are going to carry us through the next decades of our lives.
• 7:23
  SPEAKER_00: And that is super important.
• 7:25
  SPEAKER_00: So this is why it really matters.
• 7:28
  SPEAKER_00: Okay, pillar number two is nourish.
• 7:31
  SPEAKER_00: And just like exercise, there are some basic nutrition guidelines that we can look at.
• 7:36
  SPEAKER_00: So, first of all, let's talk about protein.
• 7:38
  SPEAKER_00: I'm so thankful that protein has finally gotten a bigger spotlight over the last several years, especially when it comes to people in our stage of life in midlife.
• 7:49
  SPEAKER_00: Protein is so much more than something that bodybuilders need to worry about.
• 7:53
  SPEAKER_00: It's for all of us.
• 7:54
  SPEAKER_00: And our recommended daily allowance for protein is 0.8 grams per kilogram of body weight per day.
• 8:02
  SPEAKER_00: But that's really just a baseline.
• 8:03
  SPEAKER_00: So as we get older and we're preserving our muscle, that becomes super important.
• 8:07
  SPEAKER_00: And research suggests that many of us may benefit from getting closer to one or 1.2 grams per kilogram, especially when we're strength training.
• 8:15
  SPEAKER_00: So to make things really simple, I like to just say aim for 100 grams of protein in your day.
• 8:21
  SPEAKER_00: Protein gives our bodies the amino acids that we need to maintain and build muscle.
• 8:26
  SPEAKER_00: And as we get older, preserving our muscle becomes increasingly important.
• 8:30
  SPEAKER_00: And getting enough protein becomes an important part of that equation.
• 8:35
  SPEAKER_00: And this is the perfect example of why these pillars have to work together.
• 8:39
  SPEAKER_00: Because strength training gives your body the stimulus to build and maintain muscle.
• 8:44
  SPEAKER_00: But without nutrition, without the building blocks to support that process, then you will not be able to actually build the muscle.
• 8:52
  SPEAKER_00: You can have a fabulous strength training routine.
• 8:55
  SPEAKER_00: But if you're consistently under-fueling and barely eating protein and skipping meals and grabbing whatever you can find at 7 p.m.
• 9:01
  SPEAKER_00: because you're starving, you are probably not going to see or feel the results that you're working so hard for.
• 9:07
  SPEAKER_00: And the reverse is true too.
• 9:09
  SPEAKER_00: So you can hit your protein target every day and eat beautifully, but nutrition alone cannot give your muscles the progressive stimulus that they need, which you have to get from strength training.
• 9:18
  SPEAKER_00: So we need both.
• 9:20
  SPEAKER_00: And protein is only one part of the nourish pillar.
• 9:24
  SPEAKER_00: For decades, women have been taught to think about nutrition primarily through the lens of what should we eat less of?
• 9:30
  SPEAKER_00: So fewer calories, less fat, limit carbs, cut out sugar, don't eat this, avoid that.
• 9:36
  SPEAKER_00: And I just want to scream from the mountaintops that we need to start instead thinking about what we can add to adequately fuel our bodies.
• 9:45
  SPEAKER_00: Are we getting enough protein?
• 9:47
  SPEAKER_00: Are we eating enough colors from fruits and vegetables?
• 9:50
  SPEAKER_00: Are we getting enough fiber?
• 9:51
  SPEAKER_00: Are we balancing out our meals?
• 9:53
  SPEAKER_00: And do our meals actually satisfy us?
• 9:57
  SPEAKER_00: And are you eating enough throughout the day so that you can have energy and vitality for the activities that you want to do?
• 10:03
  SPEAKER_00: Are you hydrated?
• 10:05
  SPEAKER_00: And then there's the practical side.
• 10:07
  SPEAKER_00: Knowing that you need protein doesn't help much if it's 1 p.m.
• 10:11
  SPEAKER_00: and you haven't eaten because you've been running around all morning or you're trying to do intermittent fasting.
• 10:15
  SPEAKER_00: Knowing vegetables are good for you doesn't automatically put them on your plate.
• 10:20
  SPEAKER_00: And knowing how to build a balanced meal doesn't help you at all.
• 10:24
  SPEAKER_00: If it's 6 p.m., you're exhausted, you're starving, and nothing is thawed and you have no idea what's for dinner.
• 10:31
  SPEAKER_00: So planning and preparation matter too.
• 10:34
  SPEAKER_00: Maybe nutrition is already one of your strengths.
• 10:37
  SPEAKER_00: And if that's the case, give yourself a pat on the back right now.
• 10:42
  SPEAKER_00: Or maybe you're realizing that you're working really hard in the gym, but you're not giving your body what it needs outside of your workouts to support that work.
• 10:50
  SPEAKER_00: And that's an opportunity.
• 10:52
  SPEAKER_00: Again, none of these things exist in isolation.
• 10:56
  SPEAKER_00: Pillar number three is mindset.
• 10:59
  SPEAKER_00: I get giddy talking about mindset.
• 11:01
  SPEAKER_00: I absolutely love what I do and I would not change it for the world.
• 11:04
  SPEAKER_00: But if I had to, if someone said you have to go back and start over and learn something new, I would go into psychology.
• 11:12
  SPEAKER_00: I'm just so fascinated by our brains and just the power of our mindset.
• 11:18
  SPEAKER_00: So this is the piece that can literally make or break your healthy living habits.
• 11:27
  SPEAKER_00: You can have the best workout plan that works for you.
• 11:30
  SPEAKER_00: You can know exactly how you want to eat.
• 11:33
  SPEAKER_00: You can have the groceries in the refrigerator and your workout scheduled on your calendar.
• 11:37
  SPEAKER_00: But when life is lifing and things don't go according to plan, what happens when you miss a workout?
• 11:44
  SPEAKER_00: What happens when you go on vacation and your routine goes out the window?
• 11:48
  SPEAKER_00: What happens when friends come in town and you eat fried food all weekend long?
• 11:53
  SPEAKER_00: And what happens when you have been strength training and eating well for six weeks, but the scale hasn't moved yet?
• 12:00
  SPEAKER_00: What is the story that you're telling yourself in those moments?
• 12:04
  SPEAKER_00: I blew it, I've been so bad, I need to get back on track.
• 12:09
  SPEAKER_00: I'll just wait till Monday, start over then.
• 12:11
  SPEAKER_00: Nothing seems to work for me anymore.
• 12:13
  SPEAKER_00: I just don't have enough discipline.
• 12:17
  SPEAKER_00: If the minute you deviate from your plan, you interpret that as a failure, it's going to be incredibly difficult to ever create consistency.
• 12:27
  SPEAKER_00: I see this all or nothing mentality all the time.
• 12:31
  SPEAKER_00: You plan to exercise five days and you only get three workouts in.
• 12:34
  SPEAKER_00: Instead of thinking, yay, for me, I exercised three times this week, you focus only on the two that you missed.
• 12:40
  SPEAKER_00: What the heck?
• 12:42
  SPEAKER_00: You eat well most of the week, and then you go out Saturday night and you have pizza and dessert, and somehow that one meal gets more attention than everything else that you ate that week.
• 12:52
  SPEAKER_00: That's where this all or nothing thinking gets us into trouble.
• 12:56
  SPEAKER_00: If your definition of success requires you to follow the plan perfectly, then normal life is constantly going to feel like a failure.
• 13:04
  SPEAKER_00: We have to make room for flexibility because that's what allows us to stay consistent over time.
• 13:13
  SPEAKER_00: And then there's what I call the lack mentality.
• 13:17
  SPEAKER_00: We're really good at finding what's missing.
• 13:19
  SPEAKER_00: The five pounds we haven't yet lost, the workout we didn't do, the protein target that we didn't hit, the body part that we don't like, that habit that we still haven't mastered.
• 13:30
  SPEAKER_00: We can be making incredible progress and barely acknowledge it because we're so focused on the distance between where we are and where we think we should be.
• 13:38
  SPEAKER_00: Maybe the scale hasn't changed much, but you're lifting heavier than you were six months ago.
• 13:43
  SPEAKER_00: Maybe your body doesn't look dramatically different in the mirror, but you have more energy.
• 13:49
  SPEAKER_00: Maybe you're not hitting your nutrition goals every day, but you're consistently eating protein at breakfast now.
• 13:56
  SPEAKER_00: And maybe life still gets crazy, but instead of disappearing from your workouts for a month, you miss a few days and then you come right back.
• 14:03
  SPEAKER_00: That is progress.
• 14:05
  SPEAKER_00: And if you never learn to recognize these wins, then health becomes this never-ending self-improvement project where you're just always falling short and feeling discouraged.
• 14:18
  SPEAKER_00: Our expectations sometimes haven't caught up with the season that we're actually living in.
• 14:23
  SPEAKER_00: We're still comparing ourselves to that 25-year-old body.
• 14:27
  SPEAKER_00: And we're comparing our current schedule to a time when we had completely different responsibilities in life.
• 14:32
  SPEAKER_00: And then add in social media and we're comparing ourselves to people who look perfect online, but we have no idea what's going on behind the scenes with them, their circumstances, their genetics, their lifestyle.
• 14:46
  SPEAKER_00: And maybe they're not even real.
• 14:47
  SPEAKER_00: Maybe they're AI generated.
• 14:49
  SPEAKER_00: Sometimes we just need enough patience to allow consistency to actually do its job.
• 14:57
  SPEAKER_00: For a lot of us, health and fitness started from a place of trying to fix something, lose the weight or shrink the stomach or burn off the calories, undo what we ate last weekend.
• 15:10
  SPEAKER_00: But I really believe if we were to start asking a different question and we started thinking about how do I want to care for this body that I'm living in at 40, 50, 60, 70, and strength train because we want strong muscles and bones, and eat protein because we want to support those muscles and bones.
• 15:27
  SPEAKER_00: And move because we want a strong heart and we want energy and a body that can do all the things that we love to do.
• 15:36
  SPEAKER_00: That's a very different relationship with health.
• 15:40
  SPEAKER_00: And you can absolutely still have body composition goals, but those goals don't have to come from consistently believing that your body isn't good enough today.
• 15:49
  SPEAKER_00: Because ultimately, your mindset determines what happens when your plan meets real life.
• 15:54
  SPEAKER_00: Can you adapt?
• 15:56
  SPEAKER_00: Can you do less without deciding it doesn't count?
• 15:59
  SPEAKER_00: Can you have a hard few days and you don't get your workout in at all?
• 16:03
  SPEAKER_00: But instead of waiting for Monday, you just do the next workout.
• 16:07
  SPEAKER_00: The goal isn't to become perfect at caring for yourself, because remember, perfection doesn't exist.
• 16:12
  SPEAKER_00: But the goal is to become someone who can keep taking care of herself through all these different seasons of life.
• 16:19
  SPEAKER_00: And pillar number four is gather.
• 16:22
  SPEAKER_00: And this might be the one that surprises you because when we talk about health, we typically go straight to exercise, nutrition, and maybe our physical health markers like cholesterol and blood sugar, et cetera.
• 16:33
  SPEAKER_00: But there's another incredibly important piece that doesn't get enough attention, in my opinion.
• 16:38
  SPEAKER_00: And that is connection.
• 16:40
  SPEAKER_00: Research has shown that the quality of our relationships and our social connections is one of the strongest predictors of our long-term health and longevity.
• 16:49
  SPEAKER_00: So when we're talking about living a long, healthy life, we're not only talking about things like grip strength and VO2 max and muscle mass and BMI.
• 16:58
  SPEAKER_00: We also need to think about do I feel connected to the outside world?
• 17:03
  SPEAKER_00: Do I have people who really know me?
• 17:06
  SPEAKER_00: Do I feel seen and heard and acknowledged and valued?
• 17:10
  SPEAKER_00: Do I have people that I can call when I'm struggling?
• 17:13
  SPEAKER_00: And people I can laugh with and have fun with?
• 17:16
  SPEAKER_00: Do I feel like I belong somewhere?
• 17:19
  SPEAKER_00: Those things matter so much to our overall health.
• 17:23
  SPEAKER_00: And connection can change a lot in midlife.
• 17:26
  SPEAKER_00: Our kids get older.
• 17:28
  SPEAKER_00: We lose some of those built-in communities that we had when they were younger.
• 17:33
  SPEAKER_00: We're no longer just bumping into somebody on the playground and starting up a conversation because you have the same age kid.
• 17:39
  SPEAKER_00: Now we have kids who are leaving home and our careers are changing.
• 17:43
  SPEAKER_00: So we're not necessarily having water cooler conversations like we used to.
• 17:47
  SPEAKER_00: Our friendships shift, and a lot of us, our friends are moving out of state.
• 17:52
  SPEAKER_00: Maybe we're caring for aging parents and we have just less time to nurture our own relationships.
• 17:59
  SPEAKER_00: And sometimes you can be surrounded by people all day long, but still feel lonely.
• 18:04
  SPEAKER_00: And I think we have to be more intentional about connection as we get older.
• 18:08
  SPEAKER_00: As it relates directly to our healthy habits, we are not meant to do this life alone.
• 18:12
  SPEAKER_00: And there is something so powerful about having someone in your corner or a group of people in your corner, people who help you troubleshoot instead of just throwing in the towel, someone who maybe reminds you of how far you've come, someone you can bounce ideas off of, like, gosh, how do I handle this?
• 18:29
  SPEAKER_00: Or this isn't working.
• 18:31
  SPEAKER_00: And there's something powerful about being around other women who are working towards similar goals.
• 18:37
  SPEAKER_00: You realize that you are not the only one who is struggling.
• 18:40
  SPEAKER_00: You're not the only one whose body has changed.
• 18:42
  SPEAKER_00: You're not the only one trying to prioritize yourself while also juggling work and kids and relationships and aging parents and everything else that this stage of life throws at us.
• 18:53
  SPEAKER_00: There is power in being understood.
• 18:57
  SPEAKER_00: And that's how I think about accountability.
• 19:00
  SPEAKER_00: Accountability isn't someone policing your workouts or deciding whether your food was good or bad today.
• 19:05
  SPEAKER_00: Good accountability creates support and it encourages follow-through.
• 19:10
  SPEAKER_00: It's knowing someone cares about the goal that you said was important to you.
• 19:16
  SPEAKER_00: It's having someone to help you figure out what happened when things didn't go according to plan and brainstorm, troubleshoot, and think about what you could do differently next time.
• 19:26
  SPEAKER_00: It's having people who celebrate the wins with you, even the little wins that nobody else in your life might understand.
• 19:35
  SPEAKER_00: Gather is so important to me that I intentionally build some aspect of it into every program that I create.
• 19:42
  SPEAKER_00: I have watched what happens when women connect with one another.
• 19:46
  SPEAKER_00: They show up because they know their friends are going to be there.
• 19:49
  SPEAKER_00: They try something new because someone else says, I'll do it with you.
• 19:53
  SPEAKER_00: They share vulnerably with each other and they encourage each other and they celebrate each other.
• 19:59
  SPEAKER_00: And sometimes they actually become friends.
• 20:01
  SPEAKER_00: And that is part of health too.
• 20:03
  SPEAKER_00: Gather isn't this cute little bonus pillar that we tack on to move and nourish and mindset.
• 20:08
  SPEAKER_00: It's foundational.
• 20:10
  SPEAKER_00: We need as humans to feel that we are known and seen and valued and that we belong.
• 20:17
  SPEAKER_00: And when I think about what I want health to look like for women in midlife, I don't just want us living longer.
• 20:24
  SPEAKER_00: I want us living longer, but in a stronger, healthier body with lives that are filled with people and purpose and connection and experience that makes those years worth living.
• 20:36
  SPEAKER_00: And that is why gather belongs right alongside.
• 20:39
  SPEAKER_00: Move and nourish and mindset.
• 20:42
  SPEAKER_00: So let's bring it all together.
• 20:45
  SPEAKER_00: Move, nourish, mindset, gather.
• 20:48
  SPEAKER_00: You might be doing really well in one or two of these areas, but you've identified maybe you have a gap somewhere else.
• 20:54
  SPEAKER_00: And sometimes the answer isn't working harder at the thing you're already good at.
• 21:00
  SPEAKER_00: It's recognizing the piece that you might have been overlooking.
• 21:04
  SPEAKER_00: So I want you right now to just, if you can, close your eyes.
• 21:07
  SPEAKER_00: If you're driving, please don't do that.
• 21:09
  SPEAKER_00: And just take a quick inventory.
• 21:12
  SPEAKER_00: Which of these four areas feels really solid to you right now?
• 21:17
  SPEAKER_00: Give yourself credit for that.
• 21:18
  SPEAKER_00: Pat yourself on the back.
• 21:20
  SPEAKER_00: But then ask yourself which area feels a little shaky.
• 21:26
  SPEAKER_00: And right now, you don't have to do anything, but just notice it.
• 21:29
  SPEAKER_00: Because sometimes the thing that's keeping us stuck isn't the thing that we've been trying to fix all along.
• 21:36
  SPEAKER_00: And this whole person approach is the philosophy behind my group coaching program, The Midlife Flow Up.
• 21:44
  SPEAKER_00: It is not open yet, and I will be sharing much more about it over the next few weeks.
• 21:49
  SPEAKER_00: But right now, I am offering early information and special presale pricing before enrollment officially opens.
• 21:57
  SPEAKER_00: So if today's conversation resonated with you and you are curious about my group coaching program where we tie together, move, nourish, mindset, and gather, then head on over to Instagram at JonesFitZone and send me a DM with the words glow up.
• 22:13
  SPEAKER_00: And I'll just send you the details, including the special presale pricing.
• 22:17
  SPEAKER_00: And you can take a look and see if the midlife glow up might be the right next step for you.
• 22:23
  SPEAKER_00: We start this fall, and again, I'll be sharing lots more information over the coming weeks with you.
• 22:27
  SPEAKER_00: But this is just the foundation.
• 22:29
  SPEAKER_00: I wanted to share today from my heart why I believe that there are really important aspects to our overall health that are more than finding the workout plan that worked for you back in your 20s or the perfect diet that helped you lose the weight after the babies?
• 22:45
  SPEAKER_00: I hope today's episode changes the way that you think about your health overall.
• 22:50
  SPEAKER_00: You do not need to recreate the body or the diet or the workout or the life that you had 15 years ago.
• 22:58
  SPEAKER_00: You just need to ask a different question today.
• 23:02
  SPEAKER_00: What does the woman I am today need to feel strong and healthy and supported in the life that I'm living today?
• 23:11
  SPEAKER_00: And maybe your next step isn't working harder.
• 23:14
  SPEAKER_00: Maybe it's recognizing which piece deserves a little more attention.
• 23:18
  SPEAKER_00: Thanks for listening, my friend.
• 23:20
  SPEAKER_00: Remember progress over perfection and consistency over intensity.
• 23:24
  SPEAKER_00: Until next time, keep growing, keep glowing, and bye for now.