For some, it might be lifting heavier weights.
For some, it’s about cutting time on a distance.
For some, it’s getting in a few more vegetables each day.
And for some, progress is all about repeating what you did yesterday. Because that’s better than stopping.
There are no absolutes here. The correct answer for you is the one that aligns with your goals.
-J
When it comes to lifestyle changes, most people think it involves either giving up something or starting something entirely new, like a new diet or signing up for a 12-week marathon training.
An easier approach would be to add to your daily routine what you already do well:
– Eat two handfuls of salad instead of one
– Add five minutes to your walk
– Do another two sets in your workout
Don’t make it harder than it needs to be.
-J
It’s absolute bullshit to say that you can defy aging and everything that comes with it by implementing the proper health knowledge.
It’s information. Not a quantum tunnelling device that allows you to travel to 2005.
But the information can be empowering.
It allows you to better understand your body and, if you decide to do so, to take action. To minimise the symptoms of hormonal fluctuation and thrive.
Not to feel younger. But to feel the best possible version of your current self.
-J
If you can run with a great technique when feeling fresh, but your technique turns into an overcooked jambalaya when tired, your issue is not the running technique.
But the lack of fitness.
The solution is straightforward. Build your fitness up. And you don’t have to sacrifice your running technique in the first place.
But let’s say your fitness is solid, and your running technique needs work.
Improving your running technique when tired and out of breath won’t work. Do it while feeling fresh.
That’s the only way it’ll stick.
The same principles hold in skiing, hiking, tennis… you name it.
-J
ps. Hey Australia. Let’s vote YES tomorrow.
If you’d ask five of your closest friends or family members about what they think you could do to improve your well-being, what would they say?
Now, this is a hypothetical question, so don’t go around asking. Because sometimes (often), even the closest, loveliest, and most well-meaning friends and family members are way off the mark.
The point is, often, the things we imagine others would say are the things that we already know we need to do.
So. What would they say?
And then, how are you going to make it happen?
-J
If you’re passionate about training right now, there’ll come a day that you won’t be. Guaranteed.
And the sooner you disconnect passion and enthusiasm from training, the sooner you have one less obstacle to fight against.
Because if you rely on passion for fuel, it’s tough to keep going when it’s no longer there.
Training is about showing up and doing the work. Regardless of the level of passion or enthusiasm, you have for that day.
Think of it like flossing and brushing your teeth.
You probably don’t feel incredibly passionate about the process it takes to maintain your dental hygiene.
But you still do it twice a day without fail because it’s good for you.
-J
The higher your fitness level, the more resistant your body is to injuries.
Okay, a few more sentences.
A higher fitness level means less hypoxia (decreased oxygen available to the tissues) and less acidosis (excessive body fluids acidity).
When those two go up, the tissue resiliency goes down.
-J
A common theme I see with new clients is a daily glass or two of wine at the end of the day. To wind down after a day’s work. Although there’s nothing inherently “bad” about this, when you look at the science, alcohol has zero physical upsides.
There’s no way around it, regardless of how antioxidant-tinted glasses you might be wearing.
Now, super moderate social alcohol consumption might have some psychological benefits. But for most women going through menopause, the physical downsides of drinking are usually quite immediate:
– Hot flashes and nighttime sweats get worse
– Sleep quality suffers (and sleep often isn’t great to start with)
From what I’ve heard and observed, all of that makes the following day significantly less pleasant.
Should you stop drinking altogether?
I am not one for blanket statements. Instead, regardless of your current drinking habits, see what happens to your menopause symptoms if you reduce your drinking for the next few weeks. You might be positively surprised.
One of my clients has set herself a weekly goal to have 3-4 alcohol-free days a week. Or, as she calls them, AFDs. (An acronym I had to unlearn and relearn because I’ve always associated AFD with something else. And that’s not what she meant. I checked.)
On AFDs, her strategy is to stick with low-calorie sodas. That way, she still gets that feeling of social drinking without the alcohol. I am happy to report that it works for her.
One of my previous clients also used the same strategy. She subbed wine for herbal tea. And it worked for her too.
And as someone who uses sparkling water and non-alcoholic beers to achieve the same, I vouch for the effectiveness of this strategy. Even if I am neither a woman nor going through menopause right now.
-J
Each one of them is a sign of you putting in the effort.
Mistakes and failures are the breadcrumbs of your commitment to showing up.
We don’t care about perfection. But about the commitment to the unavoidably imperfect process.
Because that’s what counts.
-J
That’s a direct quote from a client when she signed up for online coaching earlier this year, a month after her 40th birthday. Since then, she’s:
– Hiked up a mountain she probably would’ve not done without having the trust she now has in her knees (her words).
– Participated in a couple of multi-day horse riding camps.
– Started adult community ballet.
– Transformed her identity from inactive to active.
– Struggled like every other person but hasn’t given up. She’s persisted through illnesses, soreness, and dips in motivation.
– She’s made strength training twice or thrice a week into a habit using minimalist, home-based workouts. While also managing work, family and a busy social life.
There will never be a perfect time to start. There will never be enough time. So you might as well start now.
In a few months, you’ll be grateful you decided to start today.
-J