HW FIT

The 6 things👇

I changed my body in my 40s. Not with a challenge, a cleanse, or a 6-week program…

But by doing these 6 unremarkable things whether I feel like it or not:

1️⃣ Protein at every meal. I aim for 30 to 40g per meal, around 140g a day. Breakfast is usually protein oats. Lunch and dinner are usually eggs, chicken, lean beef, or fish. A protein yogurt or mini .uk lights with some fruit, fills the gap on busy days. It keeps me full and protects my muscle while losing body fat 💪

2️⃣ Steps. I walk at least 10,000 a day. Not a workout. A 20 minute walk to work, only using the car for journeys over a mile, taking the stairs whenever possible. Quiet daily movement adds up far more than people think🚶🏻‍♀️

3️⃣ Strength training 4 times a week. The same lifts, slightly heavier or a few more reps over time. Boring on purpose. Progress comes from showing up consistently, not from constantly switching the program 🏋️‍♀️📝

4️⃣ Sleep. 7 to 8 hours, same bedtime most nights. When my sleep falls apart, my hunger and cravings follow it down. At 40 this stopped being optional 💤🛌

5️⃣ Weighing my food. Not 100% of the time, but often enough to actually know what I’m eating. Guessing portions, and macros, is where a lot of women quietly stall without realising it 🫠…

6️⃣ Eating enough. I don’t crash to 1,200 calories. Most days I’m closer to 1,900. Under eating in your 40s backfires and stalls fat loss. I lost body fat eating more food than I expected 🍗🥑🍚🍫

That’s it. None of it is exciting 🤷🏻‍♀️

But stacked together, repeated every day for months and years, that’s what achieves real results!! 🔥👀

The work that actually changes your body is repetitive and a little boring.

Do these consistently and your body responds. Even in your 40s. Especially in your 40s 💃🏻🎉🙌

💁🏻‍♀️Comment MACROS and I’ll send you a free calculator so you have real protein and calorie numbers to start from 📊👏👏

🙋🏻‍♀️Who’s with me on this?👇

The habits that keep me fit, strong and healthy at 46…

Are the same habits that will continue to keep me fit, strong and healthy at 56 and beyond:

1️⃣ I walk every single day. Whether it’s outside or on my WalkingPad - This clears my mind, improves my mood and helps with digestion, and weight management🚶🏻‍♀️👣

2️⃣ I work on mobility before every workout. This helps me move better with less stiffness, aches and pains ❤️‍🩹🤸🏾‍♀️

The mobility exercises I do are on my YouTube channel. Comment “MOBILITY” and I’ll send you the links 🔗

3️⃣ I lift weights 4 days a week 🏋️‍♀️ Muscle is your metabolic engine 🔥 and key to aging well!!! 💪💯💯💯

4️⃣ I eat a lot of meals on repeat. This reduces decision fatigue, and makes meal prep and food shopping easy! 🛒👍😅

Comment “RECIPE CARDS” for my top 12 go-to meals 🍽️

5️⃣ I prioritise protein and fruit/veggies in every meal 🍗🥩🐟🥦🌽🫐 Protein to support muscle growth and recovery. Fruit/veggies for overall health. Both keep me full and satisfied all day and in between meals 🙌🤩

6️⃣ I have large hearty meals 🍝 I don’t have the need to snack and graze all day. If I do want a snack, I’ll have Babybel or FAGE Greek yogurt.

7️⃣ I pay attention to recovery 😴 Aim for 7+ hrs sleep every night, and I don’t feel guilty for taking rest days.

I don’t do anything extreme. It’s consistency with day to day habits that help me feel strong and energised. This has been key to a sustainable lifestyle.

What a gift and privilege it is to be able to move your body. Don’t take it for granted! 🙏

💁🏻‍♀️ Want to try the exact workouts I’m following right now? Comment “FIT OVER 45” 💬

📝 STEAL MY LIST👇

The goal isn’t to eat smaller meals ❌🙅🏻‍♀️…

It’s to choose foods that give you MORE volume for fewer calories, helping you stay fuller and making your calorie deficit easier to stick to - resulting in successful fat loss 🔥📉💃🏻🎉

Here are 30 foods I add to my meals while I’m in a calorie deficit for fat-loss (calories per 100g):

🥦 Vegetables
1️⃣ Cucumber – 15 kcal
2️⃣ Celery – 14 kcal
3️⃣ Lettuce – 15 kcal
4️⃣ Courgette – 17 kcal
5️⃣ Asparagus – 20 kcal
6️⃣ Mushrooms – 22 kcal
7️⃣ Spinach – 23 kcal
8️⃣ Cauliflower – 25 kcal
9️⃣ Peppers – 31 kcal
🔟 Broccoli – 34 kcal

🍓 Fruit
1️⃣1️⃣ Watermelon – 30 kcal
1️⃣2️⃣ Strawberries – 32 kcal
1️⃣3️⃣ Apple – 52 kcal
1️⃣4️⃣ Grapefruit – 42 kcal
1️⃣5️⃣ Oranges – 47 kcal
1️⃣6️⃣ Raspberries – 52 kcal
1️⃣7️⃣ Blueberries – 57 kcal
1️⃣8️⃣ Kiwi – 61 kcal

🍗 Protein
1️⃣9️⃣ Egg whites – 52 kcal
2️⃣0️⃣ 0% Greek yogurt – 59 kcal
2️⃣1️⃣ Tofu – 76 kcal
2️⃣2️⃣ White fish – 80 kcal
2️⃣3️⃣ Low-fat cottage cheese – 81 kcal
2️⃣4️⃣ Prawns – 85 kcal
2️⃣5️⃣ Chicken breast – 104 kcal

🍚 Carbs
2️⃣6️⃣ White potato – 77 kcal
2️⃣7️⃣ Sweet potato – 90 kcal
2️⃣8️⃣ Rice – 130 kcal
2️⃣9️⃣ Banana – 97 kcal
3️⃣0️⃣ Rice cakes – 40 kcal each

💡 The more meals you build around high-volume, high-protein and high-fibre foods, the easier it becomes to stay in a calorie deficit without constantly feeling hungry.

💁🏻‍♀️Need some high-protein low calorie meal ideas? Comment “FREE RECIPE CARDS”💬