The hardest thing to do is to lead oneself.

Right now, I'm losing weight. Not because I'm overweight, but because I've always wanted to be at 12% body fat on DEXA, and I’m not getting any younger 😂

It’s a huge challenge and it sucks…

I've been on the road a lot lately for pickleball tournaments and everywhere I turn, there's temptation. I know what I need to do, but I'm in a constant battle to stay disciplined and not succumb to temptation.

Here are a few techniques I'm using to lead myself through this challenging goal, and I'm finding that I can apply them to a lot of other areas in my personal life:

For me, these three things have been an unlock. They keep me focused, on track, and motivated to keep taking the next step.

I want to start by saying, as a man this is totally unfair 😆

Ladies, when it comes to the life-extending benefits of exercise, you have a distinct advantage over men. A recent study found that women experienced greater reductions in all-cause and cardiovascular mortality risk compared to men, even when engaging in the same amount of physical activity.

A Little Goes A Long Way

Struggling to find time for lengthy workouts in your busy schedule? Here's the good news: women can reap significant health benefits from lower doses of exercise compared to men.

• Aim for 140 minutes of moderate-to-vigorous activity per week.

• Even short bursts of activity throughout the day add up.

• Consistency is key — make movement a daily habit.

By incorporating regular physical activity into your routine, you're investing in your long-term health and well-being. In fact, the study showed that women achieving 140 min/week of moderate-to-vigorous activity had a similar mortality risk reduction as men doing 300 min/week.

Mix It Up For Maximum Benefits

Variety is the spice of life, and it's also the key to a well-rounded fitness routine. The study found that women's mortality risk reduction was consistent across various types of physical activity.

• Combine aerobic exercises like brisk walking or cycling with strength training.

• Experiment with different intensities, from leisurely to challenging.

• Find activities you enjoy to make exercise feel less like a chore.

By diversifying your workouts, you'll not only stave off boredom but also reap the full spectrum of health benefits. The researchers noted that the survival advantage for women held true for frequency, duration, intensity of aerobic activity, and muscle-strengthening exercises.

Essentially, you win no matter what you are doing!

Midlife Matters Most

While it's never too late to start, the study highlighted that the sex differences in mortality risk reduction were most pronounced in middle age (40-59 years).

• Prioritize physical activity during your busy midlife years.

• Establish healthy habits now to set yourself up for a vibrant future.

• Remember, small steps today can lead to big gains in longevity.

As a midlife professional, you may be juggling career, family, and personal responsibilities, but don't let your health take a backseat. By making physical activity a non-negotiable part of your routine, you're setting yourself up for a longer, healthier life.

The evidence is clear: women have a unique opportunity to leverage the power of physical activity for longer, healthier lives. By prioritizing movement, even in small doses, you're making a long-term investment in your vitality and well-being.

Favorite Finds…

Below are some of my favorite articles, tweets (X’s ???), and facts that I've recently discovered and believe you’ll find interesting.

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Yours in Wellness,

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