If you read Part One of this series, you know we spent that whole post on the mindset and foundation — the inner work that has to happen first.
Today is Part Two. And this is where we get into the physical, daily, body-level habits. The practical, concrete things I am doing every single day that are working.
Because the mindset has to come first. But the daily habits are what make the mindset real in your actual body and your actual life.
Here are thirteen practices. These are personal to my own journey, and some of them — especially around eating schedules — may not be right for everyone. Please listen to your body, know your own health history, and talk to your doctor before making significant changes to how you eat. What works beautifully for one person needs to be thoughtfully adapted for another.
Take what resonates. Leave what does not. And know that even two or three of these practiced consistently can make a real difference.
I follow an intermittent fasting approach that works for my specific health needs and goals. Most days I eat within a defined window and fast outside of it. Twice a week I extend the fasting period.
What I have noticed: this approach has simplified my relationship with food in a meaningful way. Instead of thinking about eating all day, my focus is within a set window. And it has helped me get genuinely curious about what actual physical hunger feels like — separate from habit, boredom, or routine.
I want to be clear that this is my personal protocol, shaped by my health context. Fasting approaches are not appropriate for everyone. If you are curious about this kind of eating pattern, it is worth having a real conversation with your doctor before starting.
I meal prep once a week. And the most important thing I want to tell you about how I do it is this: I keep my meals simple. On purpose.
I am not making gourmet recipes or trying to keep things exciting and varied. I have a small rotation of meals that are easy to make, easy to understand, and consistent. Grilled chicken with rice and vegetables. Salmon with sweet potato. Ground turkey with salad. Eggs and Greek yogurt. Simple protein snack boxes.
Here is why simplicity matters: when your meals are complicated and different every time, tracking what is actually in them becomes really hard. You start estimating and guessing. When your meals are simple and consistent, you know exactly what you are eating. The whole system becomes easier to manage.
Boring meals are underrated during a weight loss season. Save the culinary adventures for later.
This one changed everything about how I relate to food. And I think it might for you too.
Most of us use the word hunger to describe a lot of different experiences that are actually not the same thing at all.
Real physical hunger is a genuine body signal. Your stomach is empty. Your energy is dipping. Your body needs fuel. That is hunger.
A desire is thought-driven. You see or smell something appealing and your brain thinks: I want that. But your body is not actually in need of fuel. Your brain got stimulated by something external.
A craving is more emotionally charged. Often tied to a feeling you are trying to create or escape. Stress comfort. Boredom relief. Emotional soothing.
I keep a simple chart — in my notes app or notebook. When I feel the urge to eat, I note the time, what I am feeling in my body, and I label it. Hunger? Desire? Craving?
Just pausing to label it has been one of the most powerful things I have done. Because once you name what is actually happening, you can respond to it consciously instead of automatically.
Every time I make a choice that is aligned with my goals — especially when part of me did not want to — I acknowledge it. I celebrate it.
I use a bead jar. Every win earns a bead. And I can see them accumulating. Every bead represents a real moment where I chose my health over an impulse.
This works because one of the biggest things that derails a wellness journey is the story we tell ourselves about not being capable. The bead jar is physical proof that story is wrong. It shows you — visually, undeniably — that you have the strength to do this.
Use whatever makes wins visible for you. A tally in a journal. Stickers on a calendar. A list in your notes app. Collect your own evidence. Then let it build the new story you tell yourself.
When I identify a craving or desire — something that is not actual physical hunger — I need something to do instead. And if I do not have an answer ready, the urge often wins.
So I made a distraction list ahead of time. Things I can go do that genuinely redirect my brain. A walk. A phone call. Skincare. Reading. Journaling. Tidying one small space. Stretching.
Cravings have a peak — they feel intense for a few minutes and then begin to fade. If you can ride that wave without acting on it, it passes. The distraction chart is how you ride the wave. I am dropping a free distraction PDF in the podcast show notes — go grab it.
NEAT stands for Non-Exercise Activity Thermogenesis. It is all the movement you do throughout your day that is not a structured workout — walking to your car, taking stairs, standing, doing dishes, cleaning, gardening.
NEAT activity burns a meaningful amount of energy over the course of a day. And it is accessible to almost everyone regardless of fitness level, time, or gym access.
I intentionally look for more NEAT movement in my daily life. I park further away. I take walking breaks at work. I stand when I can. I take calls while walking. I take the longer route.
Over time, a lifestyle full of consistent daily movement looks very different from one that is not — even without formal workouts. I have a free NEAT movement PDF in the podcast show notes with a list of everyday activities to try.
This one is small and I love it. I sleep in the workout clothes I am going to move in the next morning. When the alarm goes off, I am already dressed. One less step. One less reason to talk myself out of it.
Removing friction from healthy habits is a real strategy. When you make the healthy choice one step easier, your consistency goes up. Try it tonight.
At the start of this journey, I cleared out my pantry, fridge, and freezer. I removed everything not on my plan and made space only for the things I actually wanted to be eating.
Willpower is finite. Every time you see something off-plan and say no, you spend a little of it. Do that enough times in one day and your resolve runs low. But if it is not in the house — the decision is already made.
I apply this beyond my home too. At work, our break room has a lot of snacks sitting out. I simply avoid it. Out of sight is out of mind everywhere — not just at home. Set your environment up to make the aligned choice the easy choice.
This has genuinely changed how I experience food. And it has helped me feel more satisfied with less.
My mindful eating rules: I always sit down to eat. I eat slowly. I put my utensil down between bites — that simple physical cue keeps the pace intentional and gives my body time to send fullness signals to my brain. I chew thoroughly. No phone or TV at meals.
Eating slowly gives your body time to recognize fullness before you have gone past it. Most of us eat too quickly and realize we overate only after the fact. Slowing down is one of the simplest and most effective tools available.
There is a concept in Japanese culture called Hara Hachi Bu — eat until you are eighty percent full. Not stuffed. Not uncomfortable. Just satisfied.
I check in with myself about halfway through a meal. How full am I? And I aim to stop at that comfortable, satisfied feeling — not the Western-culture full where you feel heavy and slow afterward.
Pair this with eating slowly and it becomes surprisingly natural within just a week or two.
This one requires real honesty. Because before this journey I was genuinely not as accurate about what and how much I was eating as I thought I was.
I started tracking my food — at least for the first few weeks — to get an accurate picture. And it was eye-opening. Portions I thought were reasonable turned out to be larger than the labeled serving. Foods I thought were straightforward turned out to have more of certain things than I realized.
Tracking does not have to be forever. But at least for the beginning — until you really know what your portions look like — being honest with yourself about what you are actually eating is a powerful and necessary step.
I weigh myself every morning — same time, same conditions — and I write it down. I also do full body measurements once a week.
Daily weighing has taught me to see natural fluctuations for what they are — normal shifts based on water, digestion, hormones, and sleep — rather than letting any single number derail me. The trend over time is what tells the real story.
Measurements are important because the scale sometimes barely moves in a week while your measurements are quietly going down. Your body is changing in ways the scale is not fully showing. Both data points together give a much fuller picture.
I want to note: daily weighing is genuinely not right for everyone. If it creates anxiety or distress rather than useful information, a weekly weigh-in or focusing on measurements and how clothing fits may be a healthier approach for you.
Okay. This one is close to my heart. Because walking was one of the first things I committed to when I got serious about this journey. And I have not stopped.
My goal is at least 45 minutes of walking every single day. And here is the thing I want you to hear about that number — it does not have to happen all at once. Life is real. Schedules are real. So I break it up when I need to.
Most days I walk 30 minutes in the morning. Outside when the weather cooperates — and here in Cleveland that is not always a guarantee, so I take it when I can get it. There is something about morning sunshine and fresh air that sets the tone for everything that follows.
then I do a 15-minute walk after lunch or after dinner. That one is shorter, but do not underestimate it. A walk after a meal is genuinely powerful for your blood sugar response, your digestion, and just helping your body process what you just ate.
Sometimes I listen to a podcast. Sometimes an audiobook. Sometimes I call a friend and we just talk while we both walk — and honestly those are some of my favorite conversations. Sometimes I catch up on social media, And sometimes — sometimes I do nothing. . And those walks are often the most restorative of all.
Okay. If the walking practice is the steady heartbeat of my movement routine, strength training is the muscle — literally.
I do strength training three times a week. And I want to share what that looks like for me in real life, because I think a lot of women picture strength training as something that requires a full gym setup and an hour and a half and a really intimidating environment. And it absolutely does not have to be any of those things.
Most of my strength training happens right at home. I use dumbbells, kettlebells, and bodyweight exercises. Squats, lunges, hip hinges, rows, presses, carries — all of the fundamental movement patterns that build real-life strength and support your body for the long haul.
Now — I also just signed back up at the gym. And I am really excited about that. My plan is to get there once or twice a week when I have a little more time and want a change of environment.
But I want to say this clearly: the gym is a bonus for me right now. Not a requirement. My home workouts count just as much. And if you are someone who cannot get to a gym, or does not want to, or finds the whole thing intimidating — you do not need one. A set of adjustable dumbbells, some kettlebells, and your own bodyweight will take you incredibly far.
And here is the last one — and honestly the one that makes everything else possible.
Put your wellness at the top of your priority list. First. Not after everything else gets handled. Not when you have a free moment. First.
Because when your health is good — your energy, your mental clarity, your mood, your strength — every single other area of your life works better. You show up better for the people you love. You perform better in your work. You have more to give.
You are not being selfish when you put your wellness first. You are taking care of the person everything else depends on.
🌸 Which of these 15 practices is speaking to you most right now? Tell me in the comments. And listen to Part Two of the podcast episode for the full audio version of all of this. You have got this.
Age 49, Down 200 lbs naturally.
90 more pounds to loose.
My early 6am Saturday morning routine including stretching, strength training, quick breakfast and walking.
Wake 5am
Hydrate
Wash Face
Brush Teeth
Check Emails
Dress
Stretch
Vibration Plate
Gym 6am
Weight Machines
Sauna
Breakfast-Cold Brew Black & Egg Bites
Home
News
Walk Outside
Then 8am ready for the day 👟♥️😘
Come follow and join the party for real life midlife motivation and inspiration in wellness, weight loss, mindset and lifestyle.
Soon to come a midlife women`s glow-up online community and glow-up retreats in Charleston SC.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Oh and remember it is never too late to create a life and lifestyle you love.
Live a life you’d want to live twice.
Love, Jax
#womenover40
#midlifereinvention
#weightlossjourney
#transformyourlife
#midlifewomen
I have lost 200 lbs naturally.
I have obtained a new corporate position make $35k more per year in project management and this is what I`m implementing at my in person job for wellness, longevity and weight loss.
✅ stand-up desk
✅ elliptical under the desk
I am going to search for a stand-up desk on facebook marketplace to save money. I am going to get a life pro elliptical from Amazon.
Hope this helps anyone looking to improve their health while having a sedentary job.
I have another 90 lbs to lose and hopefully this will help some to get me there.
Follow me for real life midlife, women over 40 motivation and inspiration in wellness, weight loss, mindset and lifestyle.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Oh and remember it is never too late to create a life and lifestyle you love.
Live a life you’d want to live twice.
Love, Jax
#womenover40
#midlifereinvention
#wellnessjourney
#healthylifestyle
#midlifewomen
Please answer the poll, I need your help.
If you could create your dream life in midlife what would you focus on the most?
Age 49, Down 200 lbs naturally, paid down $45k in debt, new career in project management, life coach certified. This is by far my best, highest and most productive season of my life.
Midlife-My best season yet...
Come follow and join the party for real life motivation and inspiration in wellness, weight loss, mindset and lifestyle.
Soon to come a midlife women`s glow-up online community and glow-up retreats in Charleston SC.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Oh and remember it is never too late to create a life and lifestyle you love.
Live a life you’d want to live twice.
Love, Jax
#womenover40
#midlifereinvention
#weightlossjourney
#healthylifestyle
#midlifewomen
Age 49, Down 200 lbs naturally, paid down $45k in debt, new career in project management, life coach certified. This is by far my best, highest and most productive season of my life.
Midlife-My best season yet...
Come follow and join the party for real life motivation and inspiration in wellness, weight loss, mindset and lifestyle.
Soon to come a midlife women`s glow-up online community and glow-up retreats in Charleston SC.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Oh and remember it is never too late to create a life and lifestyle you love.
Live a life you’d want to live twice.
Love, Jax
#womenover40
#midlifereinvention
#glowupafter40
#transformyourlife
#midlifewomen
Starting to plan a trip solo to Charleston SC in January or February.
Flying this time.
Now is my time and I`m going to make each moment count.
Follow me for real life motivation and inspiration in wellness, weight loss, mindset and lifestyle.
I hope you have an amazing day today and I look forward to meeting you in my future community, retreats or here online in the comments.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Oh and remember it is never too late to create a life and lifestyle you love.
Live a life you’d want to live twice.
Love, Jax
#womenover40
#midlifereinvention
#glowupafter40
#transformyourlife
#midlifewomen
Midlife awakening and midlife reinvention I a real thing.
I did not have a midlife crisis…I had a midlife glow-up.
I have lost nearly 200 lbs mostly naturally.
I have paid off over $45K in debt as a single mom, single income household with a son away in college.
I have obtained a new corporate position make $35k more per year.
I have become a certified life coach by The Life Coach School.
All of these milestones the last 4 years have completely upgraded my confidence and mindset and growth as a woman over 40.
I feel like I have really come to my own and created my dream life. I am still working and creating my dream life everyday.
I have another 90 more pounds to loose. I want to work on certifications for my career and here online. Nutrition and Wellness Certifications I am working on with NASM. I want to become a Master Certified Life Coach.
I want to continue to help women over 40 all over the world to create the life of their dreams with support and a strong community. I want to create a monthly paid online community and app and in-person midlife glow-up retreats. I want to reach more women on my free podcast and free weekly newsletter.
I want to help you, my friend.
Follow me for real life motivation and inspiration in wellness, weight loss, mindset and lifestyle.
I hope you have an amazing day today and I look forward to meeting you in my future community, retreats or here online in the comments.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Oh and remember it is never too late to create a life and lifestyle you love.
Live a life you’d want to live twice.
Love, Jax
#womenover40
#midlifereinvention
#glowupafter40
#transformyourlife
#midlifewomen
I lost 198 lbs in the last 4 years naturally as a single mom, working full time in corporate finance.
I was on weight loss medication for 3 months, got off it because of cost and side effects.
I have anther 90 lbs to go to reach my goal weight.
Back at the gym after 3 months off.
Hope this helps someone move their body today.
Follow for midlife wellness, lifestyle, & mindset inspiration and motivation.
Love, Jax
#midlifewellness #weightlossjourney #womenover40 #healthylifestyle #midlifereinvention
I lost 198 lbs in the last 4 years naturally as a single mom, working full time in corporate finance.
I was on weight loss medication for 3 months, got off it because of cost and side effects.
I have anther 90 lbs to go to reach my goal weight.
This is my meal plan for 9/14-9/18.
Hope this helps..
Follow for midlife wellness, lifestyle, & mindset inspiration and motivation.
Love, Jax
#midlifewellness #weightlossjourney #womenover40 #healthylifestyle #midlifereinvention
Your subconscious mind is always listening. Every thought you repeat becomes a belief. Every belief becomes your reality. If you keep focusing on what`s missing, the bank account, the age, the excuses, that`s exactly what you`ll keep creating more of.
These were my early morning thoughts this morning on my sunrise walk in the Metroparks here near Cleveland Ohio.
I hope you have an amazing day today.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Follow to get inspired to transform and reinvent into the woman of your dreams.
It is never too late!
Love, Jax
#womenover40
#midlifereinvention
#glowupafter40
#transformyourlife
#midlifewomen
I lost 200 lbs in the last 4 years naturally as a single mom, working full time in corporate finance.
I was on weight loss medication for 3 months, got off it because of cost and side effects.
I have anther 80 lbs to go to reach my goal weight.
My supplements I take:
Loam Fiber Powder, Electroytes (sugar free), Pearl Powder in Water with Ice.
Lifecykel Mushroom Oils in black expresso
Vitamin D3K2
Omega 3
Fatty 15
NMN
Floraster Probiotic
Today’s Food
Breakfast: Homemade Protein Bars (27g protein, 12g finer, 6g sugar)
Lunch: Chipotle Chicken (Costco), cilantro lime cauliflower rice
Dinner: Factor Meal with Fresh Blueberries
Movement Today:
4:30am
Stretching
Vibration Plate
Arm-Dumbbells
Squats
Lunges
Disstastis Recti
Walk 35 min. (Japanese Style)
12:30pm After Lucnh
Walk 20 min. (Japanese Style)
6pm After Dinner
Walk 20 min. (Japanese Style)
8pm
Thigh Master 20 min. while reading/watching tv
Follow for midlife wellness, lifestyle, & mindset inspiration and motivation.
Love, Jax
#midlifewellness #weightlossjourney #womenover40 #healthylifestyle #midlifereinvention
I lost 200 lbs in the last 4 years naturally as a single mom, working full time in corporate finance.
I was on weight loss medication for 3 months, got off it because of cost and side effects.
I have anther 80 lbs to go to reach my goal weight.
My supplements I take:
Loam Fiber Powder, Electroytes (sugar free), Pearl Powder in Water with Ice.
Lifecykel Mushroom Oils in black expresso
Vitamin D3K2
Omega 3
Fatty 15
NMN
Floraster Probiotic
Today’s Food
Breakfast: Homemade Protein Bars (27g protein, 12g finer, 6g sugar)
Lunch: Chipotle Chicken (Costco), cilantro lime cauliflower rice
Dinner: Factor Meal with Fresh Blueberries
Movement Today:
4:30am
Stretching
Vibration Plate
Arm-Dumbbells
Squats
Lunges
Walk 35 min. (Japanese Style)
12:30pm After Lucnh
Walk 20 min. (Japanese Style)
6pm After Dinner
Walk 20 min. (Japanese Style)
8pm
Thigh Master 20 min. while reading/watching tv
Follow for midlife wellness, lifestyle, & mindset inspiration and motivation.
Love, Jax
#midlifewellness #weightlossjourney #womenover40 #healthylifestyle #midlifereinvention
I lost 200 lbs in the last 4 years naturally as a single mom, working full time in corporate finance.
I was on Zepbound for 3 months, got off it because of cost and side effects.
I have anther 80 lbs to go to reach my goal weight.
My supplements I take:
Loam Fiber Powder, Electroytes (sugar free), Pearl Powder in Water with Ice.
Lifecykel Mushroom Oils in black expresso
Vitamin D3K2
Omega 3
Fatty 15
NMN
Probiotic/Prebiotic
Today’s Food
Breakfast: Homemade Protein Bars (27g protein, 12g finer, 6g sugar)
Lunch: Chipotle Chicken (Costco), cilantro lime cauliflower rice
Dinner: Factor Meal with Asparagus
Movement Today:
4:30am
Stretching
Vibration Plate
Arm-Dumbbells
Squats
Lunges
Walk 35 min. (Japanese Style)
12:30pm
Walk 20 min. (Japanese Style)
6pm
Walk 20 min. (Japanese Style)
8pm
Thigh Master 20 min. while reading/watching tv
Follow for Midlife wellness, lifestyle, & mindset inspiration and motivation.
Love, Jax
#midlifewellness #weightlossjourney #womenover40 #healthylifestyle #midlifereinvention
High-protein breakfast bars that don’t taste like cardboard? Say less. 🍫✨
I’ve been perfecting these homemade protein bars for a long time and I’m finally sharing the recipe — 25g protein, 12g fiber, and 5g creatine per bar, made with clean ingredients like peanut butter, cashew butter, and no added sugar. Basically breakfast met dessert and they had a baby.
Perfect for busy mornings, post-workout fuel, or when you need a midlife-metabolism-friendly snack that actually keeps you full. No fancy equipment, no baking — just mix, press, chill, and go.
Follow me for more high protein recipes, gut health tips, and midlife wellness hacks (minus the boring stuff nobody asked for).
Comment “RECIPE” below and I’ll send you the full tecipe with all ingredient links! 💌
#womenover40 #CleanEatingRecipes #ProteinSnacks #MidlifeWellness #healthylifestyle
✨ Make Midlife Your Best Chapter!
Daily glow chat...
How I make midlife my best chapter yet.
Here are my tip for you:
Be more spontaneous 🎉
I am here to be a light in a season that can be looked at as stressful and lonely and depressing.
This should not be the case.
These tips are a field guide for the empty-nest, midlife, reinvention-ready woman.
🌸 Let`s glow in midlife together...
Love, Jax
#midlifewomen
#transformyourlife
#womenover40
#emptynest
#midlifejourney
✨ Make Midlife Your Best Chapter!
Daily glow chat...
How I make midlife my best chapter yet.
Here are my tip for you:
Redesign your home 🏡
I am here to be a light in a season that can be looked at as stressful and lonely and depressing.
This should not be the case.
These tips are a field guide for the empty-nest, midlife, reinvention-ready woman.
🌸 Let`s glow in midlife together...
Love, Jax
#midlifewomen
#transformyourlife
#womenover40
#emptynest
#midlifejourney
#travelandlifestyle #traveldiaries #midlifelifestyle #over40lifestyle #midlifetravel
I lost over 190 lbs, paid off $45K in debt, and completely rebuilt my life starting at 44, as a single mom, working full time in corporate finance.
…Why follow me
Real talk on health/weight loss after 40 that isn`t extreme or unsustainable
Money and debt payoff strategies that work on a real income, not a trust fund
Mindset and self-development tools from actual coaching training, not just platitudes
A peek into real estate/investing as you build that path too
A little style, beauty, and confidence-building along the way
The podcast and newsletter (The Midlife GlowGetter) and blog as the deeper-dive home base - check out my link in bio.
Follow along — this is just the beginning of my best chapter, and I want you to have yours too.
Love, Jax
#midlifewomen
#transformyourlife
#womenover40
#emptynest
#midlifejourney
Make Midlife Your Best Chapter!
Daily glow chat...
How I make midlife my best chapter yet.
Here are my tip for you:
1 Guard your calendar 📆
I am here to be a light in a season that can be looked at as stressful and lonely and depressing.
This should not be the case.
These tips are a field guide for the empty-nest, midlife, reinvention-ready woman.
Let`s glow in midlife together...
Love, Jax
#midlifewomen
#transformyourlife
#womenover40
#emptynest
#midlifejourney
Down 199 lbs naturally in my 40’s.
Paid down $45k in debt.
This is how I transformed my midlife.
Now empty nester & single. I’m still not done. 80 more lbs to go. Want to create a community of like minded midlife women wanting to transform their life into the life of their dreams.
Podcast - The Midlife Glowgetter
Website: www.jaxstys.com
Free Newsletter & Guides in link in bio.
Soon to come glowgetter retreats in SC & CO.
Follow to get inspired to transform and reinvent into the woman of your dreams.
It is never too late!
Love, Jax
#womenover40
#midlifereinvention
#glowupafter40
#transformyourlife
#midlifewomen
