The Small Shifts That Make a Big Difference
If you’ve ever felt like looking after your health is just too much – too many rules, too many supplements, too many conflicting opinions – you’re not alone. In midlife when energy, hormones, and life demands shift, it’s easy to feel like you’re chasing your tail.
But here’s a truth that’s easy to overlook: what moves the needle the most isn’t complicated.
It’s not about having a flawless routine. It’s about consistency with the basics. The stuff that actually works. The good news? You’re probably closer than you think. So, let’s strip it back. If you want to feel stronger, leaner, more stable in mood and energy, here’s where to start.
1. Eat real food, most of the time
Skip the fads. Prioritize protein, colorful plants, healthy fats, and carbs that leave you full, not foggy. Think Greek yoghurt and berries, eggs and greens, salmon and roasted veg, chickpeas and rice. You don’t need perfect. You need enough good meals to tip the scale in your favor.
2. Walk more than you think you need to
Walking isn’t “just walking.” It’s one of the most underrated tools for metabolism, stress, digestion, and joint health, especially in our 40s, 50s and beyond. Try building in 20-30 minutes a day, broken up if needed and notice how it shifts your energy and mood.
3. Lift things regularly
Muscle is your midlife superpower. It supports metabolism, balance, joint health, and even blood sugar control. You don’t need a gym. You just need some resistance – dumbbells, resistance bands, or your own bodyweight. Start with 2 sessions a week, and aim to get stronger over time. Pick from hundreds of free strength based workouts on our YouTube channel. Not sure where to start…our program How to Build Muscle as you Age 3.0 has an amazing beginner option.
4. Sleep is a strategy
Tiredness affects everything: hunger cues, inflammation, willpower, hormones. Aim for 7+ hours, keep a wind-down routine, and protect your sleep like it’s part of your training. Because it is.
5. Eat enough – not less
One of the biggest mistakes women make? Eating too little for too long. If you’re living on coffee and 1200 calories while doing spin, Pilates, and life, your body is not going to respond the way you want. Fat loss, energy, hormones – all of it needs enough fuel. Nourish, don’t punish! If you’re struggling to understand calories, macros and how to structure your eating for success and health, check out our Fat Loss Nutrition Master Class.
6. Choose progress, not perfection
The women who feel their best in midlife aren’t following the most complicated plan. They’re doing simple things, done well, most of the time. They have meals they can throw together fast. They train consistently, not obsessively. And they don’t quit when life gets messy – they adjust.
Final thought
Simplifying isn’t about doing less. It’s about doing what matters most – consistently. Pick one or two of these that resonate with you right now. Start there and give it time. When you let go of needing to do everything, you’ll finally have the energy to do what works.
Creatine: The Facts
Creatine is a perennial and highly popular topic in the fitness and wellness space. We know it can be very confusing for you – do I need to take it every day, why, which brand…..the questions go on. Tracy has previously recorded some amazing podcasts with one of the leaders in the industry, Dr Darren Candow PhD. In the spirit of honesty, there is no specific brand of creatine that is better than others – as long as its good quality creatine monohydrate you’re all set. However, if you’d like to use a brand Tracy herself trusts and works with, shop with Legion. Use code Movedaily at checkout. Get straight on the true science by listening to this insightful podcast episode.
Join Tracy and Guests on Move Daily Talks
Every Saturday Tracy is joined by a special guest on her hugely successful, and informative podcast, Move Daily Talks. Here is the latest release for you to listen to, learn from and enjoy. Or watch it on YouTube.
This Weeks Workouts!
Here is your handy reminder of the current week’s workouts. All of the workouts are available either free via the YouTube channel, or are the Members Exclusive workouts, which you can access if you sign up to our Membership. Don’t forget that the workouts are released across the week and so make sure you are signed up for YouTube notifications by subscribing to the channel!
