Midlife Mojo: Fitness over 50 for Flourishing in Menopause
Are you a woman in your fifties struggling with unwanted weight gain? Feeling exhausted from lack of sleep, low energy, and chronic stress? Questioning your confidence or battling negative body image as your appearance changes during midlife?
If you're feeling like your mojo has gone missing, the Midlife Mojo podcast, hosted by Lisa DuPree, is here to help you reignite your spark and embrace this phase of life. Join Lisa as she dives into evidence-based strategies for managing menopausal symptoms, boosting confidence, and learning to love and appreciate your body at every stage.
From interval training and strength workouts to mindful eating and hormone-balancing nutrition, we'll explore practical fitness and weight loss tips to help you feel your best. You'll also discover effective stress management techniques and self-care routines to optimize your physical, mental, emotional, and social well-being. Get ready to reclaim your midlife mojo, rock your fitness goals, and flourish in your fifties!
Midlife Mojo: Fitness over 50 for Flourishing in Menopause
Year in Review: Conducting a Personal Health and Fitness Audit for an Empowered New Year [Ep 43]
This episode guides you through a powerful process of conducting a personal health and fitness audit for the past year. Host Lisa DuPree walks you through actionable steps to uncover insights from the past year, celebrate wins, and plan for success in 2025.
Whether you’ve faced challenges, built healthy habits, or are navigating the unique responsibilities of midlife, this episode will inspire you to embrace growth and confidence in the year ahead. Plus, discover how the free 5-day Midlife Mojo Jumpstart mini-course can help you kick off the new year feeling motivated and empowered.
What You’ll Learn in This Episode
- Why reflecting on your year is essential for personal growth.
- A simple 4-step process to evaluate your health and fitness journey.
- How to reframe challenges for growth and discover patterns in your life.
- Practical ways to celebrate wins and leverage strategies that worked.
- Planning actionable, realistic goals for a healthier, more vibrant new year.
Start your new year energized with purpose and empowered with clarity! Join the free 5-day Midlife Mojo Jumpstart to create a health and fitness plan that fits your lifestyle. Over five days, you’ll receive actionable tips to improve your nutrition, exercise, and recovery—all tailored to the unique needs of midlife.
💻 Sign up now at LisaDupreeCoaching.com/jumpstart
If you enjoyed this episode, please share it with a friend or leave a review—it helps the show reach more women ready to prioritize their health and get lean, strong and confident over 50.
Thanks for listening!
🎉 More Free Resources 🎉
Jumpstart Checklist - Download the checklist and jumpstart your journey to a fitter, stronger, more confident and happier you. Get it here!
Midlife Mojo Jumpstart mini-course to create a health and fitness plan that fits your lifestyle. Over five days, you’ll receive actionable tips to improve your nutrition, exercise, and recovery—all tailored to the unique needs of midlife.
To help you set positive, motivating goals you are excited about, get this free Goal Setting for Success Worksheet.
[00:00:00] Hello. Hello. I'm Lisa DuPree. And in this episode, we're going to take a moment to reflect and recalibrate because now is the perfect time to pause, look back and evaluate how the past year went for your overall wellbeing. Today, we are going to be reflecting specifically on your health and fitness.
[00:00:19] I like to think of this personal audit process as if you have already conducted a year long experiment and now it's time to sit down, gather, and analyze all the data you've collected, uncover those golden nuggets of wisdom, and use them to guide you forward. It's important to note, though, that this is not about judgment.
[00:00:42] Or focusing on your shortcomings and what you didn't do. It's all about mining valuable insights to help you grow and flourish.
[00:00:52] Now let's get started with your year in review. So I want to start with why reflecting on your year matters. In the short of it is reflection is an essential part of growth. It's not about perfection or beating yourself up over missed goals.
[00:01:10] It's about taking a thoughtful, nonjudgmental look at what's working, what's not, and then how you can move forward more effectively. Think of it as analyzing your life's data points to uncover patterns and opportunities for improvement. Midlife is a unique season where we're often balancing a lot of things who career wise, we may be at a point in our career where we want to continue growing still or we may be really planning for what are we going to do in retirement. We have families, we may have younger children that are still in the house.
[00:01:48] We may have older children that we are still very connected with. We may have aging parents who we are taking more responsibilities helping and supporting. We have our friends, our partner. And we have our own well being.
[00:02:04] So by conducting this personal health and fitness audit, you're really going to be able to gain clarity and confidence in what next steps to take. So here's the first question I want you to consider.
[00:02:15] What health or fitness goals did you set for yourself this year? Maybe you wanted to feel more energized. Maybe you wanted to lose some weight. Or build more healthy habits and more consistency, build a routine. So you wanna, Notice those, reflect back on those, hold on to those thoughts as we move through this process today.
[00:02:39] So the first step in this four step process is to reflect on your goals. So let's start by revisiting those goals you set for yourself at the beginning of the year. Ask yourself, what goals did you achieve? Which ones fell short? And then note why, what were the reasons, and then were any of those goals, as the year went on, they no longer felt as important or they no longer felt relevant.
[00:03:10] So what goals did you achieve? Where did you fall short? And then the reasoning for that. And then were there any goals that you just kind of lost steam or no longer felt relevant as the year went on? Again, this isn't about assigning blame. It's about identifying patterns. For example, did life get unexpectedly busy?
[00:03:31] Or maybe you set goals that weren't realistic for the season you were in. I know for me flexibility has been key for this past year for me, for many reasons, lots of life changes, big, big transitions. And so one thing that I've learned both from my science background, my own experience and my experience coaching is that flexibility in your goals is key.
[00:03:59] Life is going to throw you curve balls. It's going to happen and adjusting along the way is part of this process. One client I worked with, as an example, set a goal at the beginning of this year to run a 10k race. Midway through the year, she had to pause her training because of a knee injury and initially it was really, really hard.
[00:04:25] She built up a good bit of a foundation and she was really making progress toward a goal. And so this injury really made her feel like she had failed. What we really work to reframe her goals to focus on recovery and strength building. And so now by the end of the year, she still hasn't run that 10 K race yet.
[00:04:45] That's the key yet, but she's developed a stronger and healthier body. And she's really set herself up for success in this new year. So sometimes success with your goals looks differently than we originally envisioned. And that's absolutely okay. So as you reflect on your goals that you had for this year, keep those things in mind, looking for patterns. All right. Step two is really celebrate your wins. Celebrate what went right. It's just so easy to focus on what didn't work but acknowledging your progress is crucial. Did you build consistency with a workout routine?
[00:05:30] Did you improve your nutrition? Maybe you prioritized Sleep for the first time in years, like these are all wins worth celebrating. So take a moment to think about where you succeeded, what you accomplished this past year related to your health and fitness goals. And then here's another thing, add onto that.
[00:05:53] Think about what helped you succeed. What were the strategies that you put in place the things that you learned, you know, was it carving out time in the morning, finding an accountability partner, or just making a commitment to yourself to show up and do the thing, whatever it was, more often, these strategies are gold, your golden knowledge nuggets, and these are things that you use to plan for the next year.
[00:06:23] And if you're looking for even more guidance to build on these wins, the Midlife Mojo Jumpstart can help. Over five days you'll get information to help you eat, exercise, and recover in ways that work for midlife, all designed to fit into your busy lifestyle. So you can head to LisaDupreeCoaching.com slash jumpstart to sign up and Start the new year with a lot more clarity and confidence.
[00:06:50] All right. Step three is learning from your challenges. So we're going to shift those gears from your successes and look at what are the things that kind of got in the way. Reflect on the areas where you struggled this year. So you're going to ask yourself questions like what got in the way of. Your progress,
[00:07:11] were there external factors? And that could be things like family responsibilities, work demands, injuries, things like that. Or internal factors, like motivation, or self doubt, or self sabotage. Notice those things, what got in the way, and then identify those external factors and also the internal factors.
[00:07:37] And then notice, how did you handle any setbacks? So take note of that. And then you want to know what you might do differently next time. For example, one challenge I faced this year was over committing to intense workouts without allowing enough time for recovery.
[00:07:58] And I really learned the hard way that rest days are just as important. if not more important than training days. And that was really tough for me. I wore myself down. Physically it affected my immune system. I ended up getting an upper respiratory infection that I just could not kick. It took me about two and a half to three months.
[00:08:23] And so I lost a lot of that. Time and the thing is I didn't I had to slow down because I just couldn't do is enough but I Was having a lot of trouble like with the mental aspect of that of feeling like I was losing ground I should be doing this. I should be Still getting up and being able to work out.
[00:08:46] And so I learned a lot from that I learned a whole lot about myself my mindset what I needed to succeed You know, maybe for you it, it could have been something like struggling to find time to meal prep or letting stress derail your sleep schedule. Whatever those challenges were, use this time to look at those objectively and use this as an opportunity to grow, not as a reason to feel discouraged.
[00:09:17] And remember, every experiment yields valuable data, even if the results aren't what we expected. That data is still useful and can help us as we move forward. So step four is plan for the year ahead. With all this reflection under your belt, it's really now time to look forward. Based on what you've learned, how can you set yourself up for success in the coming year?
[00:09:45] So I want you to start with three questions. What is one goal that you want to prioritize in the coming year? Just one goal. How can you make that actionable? and realistic. Remember, we're going to have to build in, flexibility. So how can you make it actionable and then make it realistic for where you are right now?
[00:10:12] And then what support or resources do you need to accomplish this or to stay on track? So what's one goal to prioritize? How can you make it actionable and realistic? And then what support and resources do you need to make it happen? And I really encourage you to write these goals down. There's power in seeing your goals down on paper.
[00:10:38] And again, remember it isn't about doing all the things perfectly. It's about making progress, being consistent, and building habits that support your long term well being and also help you
[00:10:52] Achieve your shorter term health and wellness goals. So reflection is really a powerful tool. So by taking the time to acknowledge your wins, learn from your challenges, plan for the future, you are setting yourself up now for a healthier, stronger, and more confident year ahead.
[00:11:11] Think of this process really as compiling and analyzing your own personal data. You're going to extract those golden nuggets of wisdom. That's going to help to guide your next steps.
[00:11:25] And it's not about looking at your shortcomings, where you failed, and judging yourself. This whole exercise is about discovery and growth, where you did well, what strategies you used to help you succeed. All right. Thank you so much for spending time with me today.
[00:11:47] If you found this episode helpful, I'd love it if you'd share it with a friend or leave a review. And don't forget the midlife mojo jumpstart to kick off your 2025 with purpose in mind. is available to you. It is a free five day mini course.
[00:12:03] You'll get a short actionable email every day for five days. Head to LisaDupreeCoaching.com slash jumpstart to sign up or use the link in the show notes. It's a perfect way to start the year feeling energized and motivated.
[00:12:19] Until next time, get out there and keep your mojo rising.