Lose Weight When Life Feels Too Busy | 57

0:00 SPEAKER_00: If you're like me, you might often feel like there's just no space, no time in your day.

0:05 SPEAKER_00: As a busy mom juggling teenage boys, a full-time job and all the chaos that comes with the house and sports schedules, I know the struggles all too well.

0:15 SPEAKER_00: There are days when the overwhelm hits me so hard.

0:18 SPEAKER_00: Especially during late night practices and homework help.

0:21 SPEAKER_00: And in those moments, it's easy to think I just don't have this time to take care of myself right now.

0:26 SPEAKER_00: But I've learned that in those moments, that is the exact time when I need to start prioritizing self-care.

0:33 SPEAKER_00: When I just take a few minutes to focus on my health, whether it's a quick workout or prepping a healthy meal, I can show up better for my boys and everyone else in my life with more energy and more clarity.

0:43 SPEAKER_00: So today I want to challenge you that the belief that we don't have time for ourselves, it's not about guilt or overwhelm.

0:51 SPEAKER_00: It's about reclaiming our power and finding those moments in your schedule to take time for self-care.

0:57 SPEAKER_00: So if you're ready to shift your mindset and transform your relationship with food, exercise, and yourself, you're in the right place.

1:03 SPEAKER_00: So put those earbuds in, take a deep breath, and let's prioritize the best version of you.

1:30 SPEAKER_00: After years of restriction and burnout, I found a better way.

1:33 SPEAKER_00: Built on macros, mindset, and muscles.

1:36 SPEAKER_00: Each week, I'll share the strategies to help you lose fat, boost your metabolism, and build lasting strength and confidence.

1:42 SPEAKER_00: Let's dive into today's episode.

1:52 SPEAKER_00: Hey beautiful, welcome back to the Weight Loss at Midlife Podcast, the show for busy women in midlife who want to finally lose fat for good, feel confident, and have the energy to live their best life.

2:01 SPEAKER_00: If you're listening to this and thinking, this is me, I start strong and then I just fall apart by the weekend.

2:07 SPEAKER_00: Hear me out.

2:08 SPEAKER_00: This isn't a discipline problem, and you don't need another food list, you don't need another reset, you need to understand why you keep abandoning the plan and starting over again every Monday.

2:19 SPEAKER_00: That's exactly what we do inside my midlife fat loss strategy call.

2:23 SPEAKER_00: In this 60-minute session, we identify where your weekday restrictions is triggering the weekend overeating, where emotional eating is creeping in, and what's actually breaking down when life gets stressful.

2:34 SPEAKER_00: Then we build a simple portion-based structure and a clear 30-day plan that's going to fit your real life, not some perfect version of it.

2:42 SPEAKER_00: You leave with clarity.

2:43 SPEAKER_00: So if you're ready for this, book a strategy call today.

2:46 SPEAKER_00: Go to jenniferpeak.com backslash coaching to start this feeling strong and confident today.

2:52 SPEAKER_00: I always hear clients say, I just need more time.

2:56 SPEAKER_00: I just need to wait until the kids are out of the house before I can start taking care of myself.

3:01 SPEAKER_00: And I always think, but what if they don't?

3:04 SPEAKER_00: What if this is your life?

3:06 SPEAKER_00: The busy schedule, the responsibilities, the constant demands.

3:09 SPEAKER_00: Because for most women that I work with, life doesn't suddenly slow down.

3:13 SPEAKER_00: If anything, it's going to keep getting fuller.

3:16 SPEAKER_00: And what I've seen over and over again is this the women who succeed at weight loss and keep it off for good, they don't wait for more time.

3:24 SPEAKER_00: They learn how to work with the life that they have, the busy schedule that they have, everything that's going on in their life.

3:31 SPEAKER_00: And that's exactly what I want to show you today.

3:33 SPEAKER_00: Before we even talk strategy, we have to look at your mindset because the story you're telling yourself right now, I don't have time, that's not a question.

3:43 SPEAKER_00: There's no curiosity in that statement.

3:45 SPEAKER_00: It's a shutdown sentence, it's a limitation.

3:48 SPEAKER_00: You've closed your mind, you've already decided it's not possible to make time, it's not possible to do the workout.

3:55 SPEAKER_00: And when your brain believes something that is not possible, it will not look for solutions.

4:00 SPEAKER_00: It's not going to look for a way to make a change.

4:03 SPEAKER_00: There is actual neuroscience behind this.

4:06 SPEAKER_00: Your belief system dictates everything, it governs what your brain receives and filters.

4:12 SPEAKER_00: So if your belief is I don't have time, your brain will literally shut down any possibility of actually finding time, which means you won't make a change no matter how good the plan is, no matter how much gold I give you, you're not going to actually make the time to do what you need to do.

4:31 SPEAKER_00: So we need to open that door again.

4:33 SPEAKER_00: We need to change our mindset.

4:35 SPEAKER_00: You need to start asking yourself, where do I have time?

4:38 SPEAKER_00: Instead of saying, I don't have time, it's not time for me right now.

4:42 SPEAKER_00: You need to look at it differently.

4:44 SPEAKER_00: Ask yourself different questions.

4:46 SPEAKER_00: Where do I have the time?

4:49 SPEAKER_00: Where can I make time?

4:51 SPEAKER_00: What can I eliminate to make this work?

4:54 SPEAKER_00: Because an open mind is going to create solutions.

4:56 SPEAKER_00: It's going to allow you to find the time, find the moments in your busy day to do the workout, to take the 10-minute walk, to meal prep a good dinner or lunch for the week.

5:08 SPEAKER_00: A closed mind is what's going to keep you stuck.

5:10 SPEAKER_00: So how do we lose weight when we feel like there is zero time?

5:14 SPEAKER_00: Let's jump in and talk about three ways that we can do this.

5:18 SPEAKER_00: Number one, where are you wasting your time?

5:21 SPEAKER_00: And you have to be honest here when you're looking at your day.

5:24 SPEAKER_00: Now I want you to really look at this, but without getting defensive, because we all do this, myself included, every single one of us has moments in our day where we're not being intentional.

5:36 SPEAKER_00: Things like Doom Scrolling, where we start, where we're going to be on Facebook or Instagram, whatever it is, for five minutes, and then you look up and an hour's gone by.

5:44 SPEAKER_00: Or you sit down to watch one episode on Netflix and you're like, oh, let's watch the next one because that one was so good.

5:51 SPEAKER_00: These habits we don't even think about anymore.

5:54 SPEAKER_00: They just happen.

5:54 SPEAKER_00: And again, I'm not saying you can't have these things.

5:57 SPEAKER_00: I'm not saying you shouldn't be on social media or that you shouldn't sit down and relax and watch an episode.

6:03 SPEAKER_00: But let's tell the truth.

6:05 SPEAKER_00: Where are you losing time?

6:07 SPEAKER_00: Because sometimes we say, I don't have time, but really it's going somewhere.

6:11 SPEAKER_00: We all have the same 24 hours in the day, and we need to figure out where you're spending those 24 hours.

6:17 SPEAKER_00: So you have to do a time audit.

6:19 SPEAKER_00: Break your day down into 15-minute increments.

6:23 SPEAKER_00: Really sit down for a couple of days during the week, maybe one weekday, one weekend day, and look at your screen time.

6:30 SPEAKER_00: Look at the patterns of things that you're doing during your day because it's amazing what you will find.

6:35 SPEAKER_00: You are going to start to see that there are pockets of your day that you can take a walk, track your food, journal, do something small for yourself.

6:44 SPEAKER_00: The time is there.

6:46 SPEAKER_00: You just have to look for it.

6:48 SPEAKER_00: All right, number two, find the time you do have.

6:51 SPEAKER_00: This is where we separate your feelings and the truth because you might feel like you have zero time, but when you actually sit down and look at your calendar, what you're going to see is going to tell you a different story.

7:05 SPEAKER_00: There are gaps between appointments, between school drop-offs or practice drop-offs, between meetings.

7:11 SPEAKER_00: There's 10 minutes, 15 minutes, sometimes 20 minutes.

7:14 SPEAKER_00: And most of the time we just overlook them.

7:17 SPEAKER_00: But those small windows that you have in those moments, they matter.

7:22 SPEAKER_00: So a 10-minute walk every day over six months versus doing nothing is going to make a much bigger impact.

7:30 SPEAKER_00: That is a completely different outcome.

7:32 SPEAKER_00: So I want you to zoom out, look at your last week objectively, not emotionally, not with the closed mind, but because what you feel and what is actually true, they're going to be two different things.

7:44 SPEAKER_00: And when you start seeing the truth and you see little pockets of time that you could have fit in that walk, maybe instead of eating lunch and taking the whole time of your lunch to eat, eat in the first half of your lunch and then use the second half to take a quick walk.

8:00 SPEAKER_00: Even if it's for 10 minutes, not only is it going to get your metabolism going, it's going to help reduce cravings later because you are stabilizing your blood sugar.

8:10 SPEAKER_00: It is has so many benefits for you.

8:12 SPEAKER_00: Even just 10 minutes after eating lunch could be a time that you fit in something that's for you.

8:18 SPEAKER_00: All right, number three, stack your habits.

8:20 SPEAKER_00: This one is a game changer.

8:22 SPEAKER_00: You're already doing this a lot during the day.

8:24 SPEAKER_00: So instead of trying to add more, let's stack.

8:27 SPEAKER_00: When you take something that you're already doing and layer it with a healthy habit, that is going to make a difference.

8:34 SPEAKER_00: So take a walk while you're on a phone call.

8:36 SPEAKER_00: Take notes for work while you're walking instead of sitting.

8:40 SPEAKER_00: Use a walking pad during your meetings.

8:43 SPEAKER_00: Take phone calls while cooking or meal prepping.

8:45 SPEAKER_00: Track your food while your food is heating up instead of scrolling on Instagram.

8:49 SPEAKER_00: Order groceries between sets at the gym.

8:52 SPEAKER_00: There are so many opportunities here.

8:54 SPEAKER_00: So you don't need more time.

8:55 SPEAKER_00: You need to be intentional.

8:57 SPEAKER_00: You need to look to see where you can stack a small habit so that way you make time for the little things.

9:03 SPEAKER_00: Because I know you want to feel normal around food.

9:06 SPEAKER_00: I know you want to lose weight.

9:08 SPEAKER_00: And you can find the time for these things that matter for yourself.

9:11 SPEAKER_00: Your life is not going to get less busy.

9:13 SPEAKER_00: So you have to stop waiting for that moment.

9:15 SPEAKER_00: Your career isn't suddenly going to change.

9:18 SPEAKER_00: Your kids will still need you.

9:20 SPEAKER_00: So the real question becomes: how can I make this work in the busy life that I have right now?

9:25 SPEAKER_00: Where are the pockets of time that I can add a healthy habit each day so I am working toward my goal?

9:32 SPEAKER_00: Because this might actually be the most convenient time you're ever going to have.

9:36 SPEAKER_00: All right, number four, use minimum effective dosing here.

9:40 SPEAKER_00: Most women are trying to maximize everything, and that's exactly why they end up doing nothing.

9:45 SPEAKER_00: It is like the all or nothing mindset.

9:47 SPEAKER_00: They feel like they have to make this huge overhaul.

9:50 SPEAKER_00: Do all of these things, or else they will not succeed and they don't do anything.

9:55 SPEAKER_00: So you need to simplify what is the minimum that you can do right now.

10:01 SPEAKER_00: It may not be going to the gym an hour five days a week.

10:05 SPEAKER_00: It may not be meal prepping a dinner for every night of the week.

10:10 SPEAKER_00: You might not be able to do all those things, but there are small things that you can do.

10:15 SPEAKER_00: If you can't get to the gym, maybe you have bands at home and you do a couple of things at home while you're watching Netflix.

10:23 SPEAKER_00: You can't work out five days a week.

10:25 SPEAKER_00: What about two?

10:26 SPEAKER_00: Two is going to make a much bigger impact on your health than zero days.

10:30 SPEAKER_00: So again, that all or nothing mindset because you feel like you need to do five.

10:35 SPEAKER_00: Everybody tells you you have to be in the gym five days a week and you're like, well, I can't do five days a week, so I might as well do nothing.

10:41 SPEAKER_00: That mindset needs to shift.

10:43 SPEAKER_00: So if you can't work out five days a week, try to work out two days a week, even one day if you can fit it in.

10:49 SPEAKER_00: Can't track all your food.

10:50 SPEAKER_00: How about you just track your protein because that is so important in your body?

10:55 SPEAKER_00: Can't do breath work?

10:57 SPEAKER_00: Well, just take four deep breaths when you're stressed and try to calm yourself so you don't overeat and eat the whole bag of chips because you're stressed.

11:05 SPEAKER_00: It is just those little things where you can find time to do to make yourself feel better, to feel healthier, to feel stronger.

11:13 SPEAKER_00: These small things matter and they're gonna compound over time.

11:16 SPEAKER_00: With just these small, consistent actions, you're going to create real change.

11:21 SPEAKER_00: And that progress is going to make you feel more confident and you're going to start finding that you do have more time because you're going to feel better and you're going to want to continue to feel better, especially in a busy life.

11:33 SPEAKER_00: So ask yourself, what is the least I can do today to reach my goals?

11:38 SPEAKER_00: What actually fits into my life right now with everything that's going on?

11:42 SPEAKER_00: Because the next thing is recognize that everything is a season.

11:47 SPEAKER_00: When I say this is number five, that I want you to understand that you don't have time for everything.

11:52 SPEAKER_00: And what we really mean is that you're in a really busy season of your life right now.

11:56 SPEAKER_00: And sometimes we see that where some parts of our life, like for me, it's baseball season.

12:01 SPEAKER_00: Baseball season is so busy.

12:04 SPEAKER_00: And I really have to be strategic about what I do during this time of our life because it's late practices, it's running just about every single day to practices, lessons, games.

12:15 SPEAKER_00: And you're sitting for a baseball game for two, two and a half hours, and then the whole time takes probably between travel and waiting for him to get done at the end of the game.

12:26 SPEAKER_00: You know, you're looking at three to four hours a day for games and practices.

12:30 SPEAKER_00: So I really need to be strategic about the snacks that I'm packing, the meals that I'm prepping, things like that, and taking the time while he's at a game, maybe while he's warming up, I'm going for a walk instead of just sitting in my car.

12:42 SPEAKER_00: Because I want you to know that seasons change.

12:45 SPEAKER_00: And then summer comes around and towards the fall, I do have more time.

12:49 SPEAKER_00: Maybe you're working overtime right now.

12:51 SPEAKER_00: Maybe your husband is traveling a little bit more for work.

12:54 SPEAKER_00: Maybe your child is sick.

12:56 SPEAKER_00: Maybe life feels like a lot right now.

12:59 SPEAKER_00: That doesn't mean you need to stop.

13:01 SPEAKER_00: That doesn't mean that you can't take care of yourself.

13:04 SPEAKER_00: It means that you just have to adjust.

13:06 SPEAKER_00: Where can you make adjustments where you can fit that 10-minute walk-in or do some push-ups and some bands so that you can start building muscle or just finding some snacks that you could take with you that are healthy, that have high protein, that are going to help you reach your goals.

13:22 SPEAKER_00: Because your brain will try to convince you this is forever.

13:25 SPEAKER_00: This is too hard.

13:26 SPEAKER_00: It's not going to work.

13:27 SPEAKER_00: But the truth is it's just the season, and we can build a plan that works with your season.

13:33 SPEAKER_00: And when seasons change and become busier and less busier.

13:36 SPEAKER_00: That's why your plan needs to be adaptable.

13:38 SPEAKER_00: And you can't rely on those cookie-cutter diets that are out there because real life is not perfect.

13:44 SPEAKER_00: It requires you to be flexible and adapt and make changes.

13:48 SPEAKER_00: That is how you have sustainable weight loss rather than weight loss that you lose.

13:52 SPEAKER_00: And when life gets busy, you don't do what you need to do, and then you start gaining all the weight back.

13:57 SPEAKER_00: And then most of the time it's more.

13:59 SPEAKER_00: So if you're struggling with your weight, your health, and your relationship with food, it's costing you more time than anything else, the mental energy, the emotional drain, the starting over, the frustration that you're feeling, the investment in a cookie cutter diet, detoxes, and those quick fat loss fixes.

14:15 SPEAKER_00: That is not what's going to help you.

14:17 SPEAKER_00: I know it sounds easier, but you need something that's going to be sustainable.

14:22 SPEAKER_00: So take the 10-minute walk.

14:24 SPEAKER_00: Find time in your day.

14:25 SPEAKER_00: But when you start making these small changes and you do this consistently, when you start showing up for yourself and you do this every day, over time, everything shifts.

14:34 SPEAKER_00: You have more energy, more mental clarity, more emotional capacity.

14:38 SPEAKER_00: You're going to be able to show up better in your job.

14:40 SPEAKER_00: Your relationships are going to improve.

14:42 SPEAKER_00: You're going to feel more driven and find that you have the time.

14:45 SPEAKER_00: You're going to be more disciplined, more confident.

14:48 SPEAKER_00: This is deeper than fat loss goes.

14:50 SPEAKER_00: This is about your beliefs, your thoughts, your relationship with food, the way you feel about your body, the way your mind is talking to you.

14:58 SPEAKER_00: Because it's not just about the weight loss here.

15:01 SPEAKER_00: It's about being able to keep it off for good.

15:03 SPEAKER_00: It becomes your way of life because it's not just a like quick fix diet plan.

15:08 SPEAKER_00: And the way you think, the way you adapt in your busy life, that's what makes the difference here.

15:14 SPEAKER_00: You give so much time to everyone else, but you cannot keep being selfless until you're willing to be a little selfish first to take care of yourself, to make time for yourself.

15:24 SPEAKER_00: Because when you do, that is when you are going to feel better in every area of your life.

15:30 SPEAKER_00: And guess what?

15:31 SPEAKER_00: You are going to be able to help everyone else even better.

15:35 SPEAKER_00: So, ladies, you don't need more time.

15:37 SPEAKER_00: You just need to change a perspective here.

15:39 SPEAKER_00: You need a plan that works in your busy life because life that you're living now, this is it.

15:45 SPEAKER_00: You are going to keep waiting for this perfect time and it's not going to be there.

15:50 SPEAKER_00: Or you can show up right now for yourself and you can learn how to make this work for yourself.

15:55 SPEAKER_00: All right.

15:56 SPEAKER_00: So if you're done feeling stuck, I do want to invite you to book a coaching call with me.

16:00 SPEAKER_00: We can look at your busy life, your schedule, your patterns, and create something that actually works for you because you don't need more time.

16:07 SPEAKER_00: You just need a strategy that's going to work for the season of your life that you're in right now.

16:13 SPEAKER_00: So go to jenniferpeak.com backslash coaching for help.

16:17 SPEAKER_00: All right, ladies, thank you for listening and thank you for choosing to invest in your health today.

16:21 SPEAKER_00: These small moments of care are what build real confidence and lasting strength so you can live your best life.

16:28 SPEAKER_00: Remember that you are beautiful and strong.

16:30 SPEAKER_00: Until next time, keep showing up for yourself.

16:32 SPEAKER_00: Keep celebrating those small wins.

16:34 SPEAKER_00: And remember, one choice, one change, one meal at a time.

16:38 SPEAKER_00: I hope you have an amazing week.

16:45 SPEAKER_00: Before you go, I have one quick favor to ask.

16:48 SPEAKER_00: If this episode empowered you, it would mean so much to me if you could help spread the word so more women can lose back building muscles and feel unbelievably strong and competent.

16:58 SPEAKER_00: The best way to do this is to take three.

17:01 SPEAKER_00: It takes just ten seconds.