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.

In this episode, I’m encouraging you to set smarter, more effective weight goals for 2025 by focusing on body composition—not just the number on the scale. You’ll learn why traditional weight loss strategies, especially for women over 40, can leave you weaker and less metabolically healthy. You'll learn how to use a smart scale like InBody to accurately track your changes in body fat and skeletal muscle. you'll also learn why this data is critical for setting realistic, sustainable goals that set you up for long term vibrant health.

You’ll hear me debunk the myth that you can’t build muscle while losing fat. For those of you who are new to strength training—especially if you’re overweight or have been inactive—this can be a game-changer for you this year. We’ll also dive into how tracking different data on smart scales can be more motivating and enjoyable than chasing a number on an old fashioned scale.

To make these changes actionable, you'll learn how to create personalized health goals using a smart scale. Plus, I provide practical strategies for how to be successful losing fat and reatining or gaining skeletal muscle mass.

Your Coach Homework:

1. After listening, commit to reviewing your body composition data by finding an in-body scale near you.
2. Set individualized weight and fitness goals for 2025 based on the insights from your InBody or other smart scale readout and your takeaways from this episode.
3. Commit to weighing in monthly using a Smart Scale and note your progress. Analyze trends to make data-driven adjustments.
4. Focus on prioritizing protein at every meal and ensure you’re strength training at least three times a week.

I'll be supporting you all year to stay accountable to your intergrative weight goals! If you’re ready to take your progress to the next level, join my VIP subscriber email list by visiting https://hbeardsley.com/subscribe find out how. Let’s make 2025 the year you achieve your healthiest, strongest self!

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.

In Episode 68 of *Love Life and Lose Weight*, we explore the transformative power of reflecting on your weight journey—without judgment. If you've ever struggled to assess your progress or felt stuck in a cycle of frustration, this episode is for you. You'll discover how a thoughtful, data-driven review of your past year can unlock valuable insights and set the stage for meaningful, personalized goals in 2025. This reflective approach empowers you to see the bigger picture and focus on what truly works for you.

**Uncover the Patterns in Your Weight Journey**
Many people fear looking back at their progress because it feels too tied to self-criticism. This episode shifts that perspective, showing how the scale, body composition changes, and your habits tell a more nuanced story than numbers alone. By identifying patterns—such as vacation habits, work stress, or restrictive eating cycles—you'll learn how to pinpoint what’s working and what might need adjusting. Reflection allows you to move past surface-level judgments and dig deeper into the "why" behind your journey.

**Practical Tools for Meaningful Progress**
This episode is a working session designed to set you up for success. You'll gather your weight data from the past year, note significant events, and analyze patterns without judgment. The goal? To identify your wins and challenges, then use that knowledge to create tailored strategies for the year ahead. By embracing self-compassion, you’ll replace self-criticism with actionable insights that drive real change.

**Coach Homework to Get Started**
1. Write down your weight for each month in 2024 (or up to 18 months).
2. Reflect on the events, habits, or circumstances that influenced your weight each month—without judgment.
3. Identify patterns of success and challenges. Where did you make progress? What areas need improvement?
4. Use this reflection to set specific, achievable goals for 2025, focusing on strategies that have worked well.
Approach this exercise with self-compassion, celebrating your progress while acknowledging areas for growth.

**To be invited to special quarterly coaching calls in 2025, join the VIP subscriber email list by visiting https://hbeardsley.com/subscribe .

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.

In this episode of Love Life and Lose Weight, learn how to enjoy holiday meals without stress or guilt. You'll discover strategies to release restrictive thinking and fully embrace your favorite holiday foods while staying aligned with your wellness goals.

Key Topics Covered

• Food Guilt Origins: Understand how cultural messages label foods as "good" or "bad," leading to overeating and feeling out of control. Learn to replace this with a more empowering mindset that keeps you in control.
• Mindful, Integrative Eating: Shift from rigid rules to listening to your body’s hunger and fullness cues. Tips include slowing down, savoring each bite, and noticing your satisfaction to enjoy holiday meals fully.
• Freedom in Food Choices: Plan your eating so you can confidently enjoy favorite holiday treats without feeling you need to "make up for it" later.

Homework for This Episode

1. Practice Mindful Eating: Notice hunger before your next holiday meal, check fullness throughout, and replace any negative thoughts with positive ones.
2. Plan with Hunger Cues: Make a plan to follow your hunger and satiety signals, enjoying foods that may have previously felt "off-limits."

Stay Updated for 2025 Planning
Join Heather for a special 2025 planning call—sign up on her email list for all the details!

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.

In this episode, Advanced Certified Weight and Life Coach Heather Beardsley helps you set up for a holiday season that feels calm, controlled, and aligned with your goals. Perfect for anyone who wants to avoid the holiday overwhelm and end the year on a high note, this episode provides tools to help you stay intentional and meet your December weight goals without stress. Grab a pen, paper, or open a digital note for this one!

Why You Should Listen:

• Craft a Holiday that Fits You: Heather guides you to identify what you value most in December, so your month is filled with meaningful moments rather than overcommitment.
• Achieve Your December Weight Goals: Whether you aim to maintain, lose, or simply stay mindful, Heather’s method shows you how to set realistic weekly overeats and create a simple holiday eating protocol.
• Stay One Step Ahead of Overwhelm: Plan your events, eating, and self-care on your calendar, so you’re prepared and empowered, even during busy weeks.
• Reduce Burnout by Focusing on What Matters: Heather’s tips for prioritizing traditions using the Eisenhower matrix help you spend energy only on what truly brings you joy.

Homework:
Take some time to reflect and journal on what’s most meaningful to you this December, noting your top three priorities. Next, set a weight goal for the month and use Heather’s table method to create your holiday eating protocol, ensuring it aligns with both your commitments and your goals.

Stay Updated for 2025 Planning:
Join Heather for an upcoming special planning call for 2025. Join my email list for updates.

Join the Conversation:
Connect with Heather on Instagram to share your goals and planning progress for December. She’d love to hear how you’re making December a month of meaningful choices and mindful enjoyment.

Don’t forget to share this episode with friends or family who could use a more peaceful, intentional holiday season.

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.

In Episode 65, I’m talking about embracing change—a fitting theme as we head into the end of the year and think about a new year of possibilities. Here’s what's covered:

• Why We Resist Change: Our brains are wired for safety and routine, so when faced with change, the amygdala (our fear center) often triggers anxiety. This is a natural response, and understanding it can help us navigate transitions without judgment.
• Reframing Change as Growth: Resisting change is normal, but growth often comes from discomfort. Looking back, we usually see that the challenging moments brought us the most progress. I reference Carol Dweck’s "Growth Mindset" to illustrate how embracing uncertainty can foster resilience.
• Strategies for Managing Change: To support a growth mindset, I suggest:
  • Becoming aware of your thoughts around change
  • Practicing self-forgiveness and forgiveness of others
  • Using mindfulness to stay present
  • Setting intentional goals and using smart time management to focus on what you can control
• Homework:
  • Identify and reframe any negative thoughts around change.
  • Set personal intentions for the future and make actionable plans.
  • Try a self-forgiveness exercise to let go of lingering guilt.

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.