@emilyspicercoaching: Here’s what I do 👇 1. In bed by 9:30pm with zero apologies. Sleep is non-negotiable. My social life occasionally takes the hit. My energy, recovery, and health don’t. 2. Walk after meals like a little old lady. Even 10 minutes helps your muscles use glucose, supports blood sugar management, and improves insulin sensitivity. My metabolism loves this little habit. 3. Broke up with chronic cardio. Strength training is now the main event. I want to build muscle, maintain strength, and keep my metabolism working for me as I get older. Cardio still has its place, but lifting gets priority. 4. A minimum of 30–40g of protein at every single meal. It’s a big part of supporting muscle, recovery, and keeping me satisfied throughout the day. 5. Fiber at every meal. Gut health matters, and getting enough fiber supports digestion, blood sugar management, and overall health. I make this one a priority. 6. Creatine daily. Supporting strength, muscle performance, and healthy aging? Yes, please. This is one supplement I consistently make room for. 7. My go-to meals on repeat every week. Lean ground beef, eggs, chicken, Greek yogurt, sweet potatoes, and plenty of produce. Boring? Not for me. I love having meals I can count on, and they make eating well a whole lot easier. 🙋🏻‍♀️ 8. Morning sunlight with Johnny. Every morning, we head outside, say our prayers, and get some sunlight. It’s become my favorite part of the day. A little fresh air, natural light, and time together before the craziness begins. 9. Sauna when I can fit it in. Another way I prioritize recovery, relaxation, and a little time to myself. Not every day has to be a production. 10. Stopped guessing and started following a plan that supports the body I’m in NOW. Not the body I had at 25. Not some random diet I found online. That’s exactly what my 7-day reset is built around. 💕 👇 Comment RESET and I’ll DM you everything about it so you can start building habits that help you feel strong, energized, and good in your body. Follow me so you don’t miss my DM ➡️ @emilyspicercoaching Love ya, Coach Emily 💕 #WomenOver40 #PerimenopauseFitness #StrengthTrainingForWo

299

There are no more comments for this video.

To see more videos from user @emilyspicercoaching, please go to the Tikwm homepage.