In this episode, we’re talking about how to create movement habits that stick—no matter how busy or unpredictable life gets. If you’ve struggled to stay consistent with exercise, this episode will show you how to overcome common obstacles and develop routines that align with your lifestyle and long-term health goals. You’ll walk away with practical, research-backed strategies to make movement an enjoyable and unbreakable part of your daily life.

What You’ll Learn Today:

• Why movement habits are hard to maintain and how to overcome the challenges.
• How habit loops and your environment can support consistency.
• Simple, effective strategies to build movement routines that feel natural and rewarding.

We’ll explore the reasons movement habits often break down, like all-or-nothing thinking, relying on motivation, or starting with too much too fast. Then, I’ll introduce you to tools like BJ Fogg’s Tiny Habits method and the science of habit loops to help you build lasting routines.

You’ll also learn how to use environment design to make movement easier and more accessible. For example, placing your workout gear in plain sight or using apps to remind and reward you. We’ll discuss the importance of choosing activities you love—whether that’s dancing, walking, or gardening—and pairing them with existing habits to make them stick.

Coach Homework:

1. Identify a small, achievable movement goal for the week (e.g., 5 minutes of walking, stretching, or yoga).
2. Pair your new habit with an existing routine, like brushing your teeth or enjoying your morning coffee.
3. Celebrate your success each time you complete your goal by marking it on a calendar or simply acknowledging, “Great job!”

Remember, consistency beats intensity every time. The goal is to create movement habits that fit your life, feel enjoyable, and are easy to maintain over the long haul.

Connect With Me:
I’d love to hear your movement goals and celebrate your wins! Share them with me on Instagram at @thriveinmidlife. Let’s move toward a healthier, happier you—together!

Support the show

Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.

Want to work with me? CLICK HERE to find out how.

Audio engineering by Young Cub Audio.

If you’ve ever felt trapped by food planning or overwhelmed by the pressure to stick to your meal plans, this episode is for you. Today, we’re diving into why food planning might not be the best strategy for your long-term success and how to replace it with a more intuitive, sustainable approach. By the end of this episode, you’ll feel empowered to make confident food choices in the moment, build trust with your body, and find freedom in your eating habits.

We’ll start by exploring the signs that food planning is no longer serving you. Are you eating just because it’s “on the plan,” even when you’re not hungry? Or maybe the thought of planning leaves you anxious or guilty because you’re tired of trying to follow rigid rules. When food planning becomes restrictive, it disconnects you from your body’s natural cues and prevents you from learning how your eating habits affect your energy, hunger, and results. I’ll guide you through the transition to food logging, a flexible tool that builds awareness without the rigidity of planning.

You’ll learn practical strategies like using a two-column food log—one for what you expect to eat and one for what you actually ate—or letting go of expectations altogether and simply observing your habits. We’ll talk about planning for types of food rather than specific meals, how to set intentional “overeats” in advance, and why reflecting on your weekly patterns is the key to making lasting changes. By the end of the episode, you’ll understand how to use food awareness tools to create sustainable weight loss, not as a compliance tool that forces you into perfection.

Coach Homework:

1. Reflect on your current relationship with food planning—does it empower you or restrict you?
2. If it feels restrictive, commit to food logging for the next week instead. Decide which days you’ll try it and track your experiences.
3. Mark your calendar for a review session at the end of the week to see how food logging works for you.

It’s time to step away from rigid plans and into a new way of eating that feels aligned, flexible, and supportive of your goals. Listen now and start creating the freedom and trust you deserve in your relationship with food!

Support the show

Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.

Want to work with me? CLICK HERE to find out how.

Audio engineering by Young Cub Audio.

Are you struggling to lose weight or maintain a healthy lifestyle despite doing all the right things? In this episode, we dive into an often-overlooked factor that could be holding you back: sleep. Drawing on insights from Dr. Casey Means’ book Good Energy, I unpack the science of how your sleep impacts your hormones, metabolism, and even your hunger cues. By the end of this episode, you’ll understand why quality sleep is a cornerstone of your weight regulation and health in general and how to optimize it.

You’ll learn why poor sleep sends your body into oxidative stress and disrupts your microbiome, leading to inflammation, insulin resistance, and even weight gain. We’ll explore the powerful role of circadian rhythms in regulating your metabolism and how exposing your eyes to natural light in the morning can reset your internal clock. I’ll also break down how sleep deprivation alters hunger hormones, driving you to overeat, and explain why aligning your meal timing with your body’s natural rhythms can improve your health and energy levels.

I’ll share actionable, research-backed strategies to help you optimize your sleep, from simple changes like blocking blue light and setting a consistent bedtime to more advanced tools like wearable trackers for monitoring your sleep quality. Your homework? Choose at least three of these strategies to try over the next two weeks. Whether it’s spending five minutes outdoors every morning, dimming lights in the evening, or moving your meals earlier in the day, these small changes can add up to big results for your health and weight.

This episode will empower you to take control of your sleep and, in turn, your health. By the end, you’ll know how to build better habits around rest and recovery and feel inspired to prioritize sleep as a key part of your weight-loss journey. Tune in and get ready to transform your nights—and your life.

Homework:

1. Choose three sleep strategies to implement over the next two weeks.
2. Track your sleep duration, REM, and deep sleep using a wearable device.
3. Experiment with meal timing and light exposure to support your circadian rhythm.

Support the show

Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.

Want to work with me? CLICK HERE to find out how.

Audio engineering by Young Cub Audio.