The Excuse I Hear Most: I Don’t Have Time

If I had a dollar for every time someone told me they just don’t have time to focus on their health, I’d probably have enough for my own personal chef by now. It’s the number one excuse I hear, and to be honest, I’ve used it myself.

Life is busy. Work deadlines, family commitments, appointments, errands - there’s always something tugging at our schedule. But here’s the hard truth: waiting for life to slow down before you start taking care of yourself means you’ll be waiting forever.

When I went through my own setbacks, time always felt scarce. Between the everyday demands of work and family plus add an illness or injury, there was never a “perfect time” to focus on my health. What I learned is that small, intentional choices matter more than perfect timing.

You don’t need hours a day to overhaul your life. You need minutes. Thirty minutes to prep some protein and veggies for the week. Twenty minutes to do a strength workout at home. Ten minutes to step outside for sunlight and a reset. Even five minutes to pause, breathe, and shift your mindset. These little deposits add up.

The truth is, when women tell me they don’t have time, what they usually mean is that they don’t know where to start. And that’s where coaching changes everything. With the right strategy, you stop wasting energy on guesswork and start using the time you do have more effectively.

So instead of asking yourself, “Do I have time for this?” try asking, “How can I make this work with the time I have?” Because you are never too busy to take care of yourself - you’re too important not to.

Try This Mini Time Audit
Grab a piece of paper or your phone’s notes app and jot down three things you did today that took less than 20 minutes. It could be scrolling social media, watching part of a show, or running a quick errand.

Now imagine if just one of those blocks of time had been spent on your health - prepping a protein, going for a walk, or doing a short strength workout. Over the course of a week, that small shift could make a big difference.

You don’t need more time. You need to use the time you already have with intention.

How to lose midlife body fat...According to science!

How we lose body fat in midlife is different than when we’re younger. We can’t do the same things we did and get the same results because WE are not the same.

How to lose midlife body fat...according to science:

Strength training - at least 3x per week to build fat burning muscle: One reason strength training burns body fat during midlife is due to its ability to increase muscle mass. As we age, our metabolism tends to slow down, leading to a decrease in muscle mass and an increase in body fat. Strength training, however, helps counteract this by building lean muscle tissue.

Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories even at rest. So, as you increase your muscle mass through strength training, your body becomes more efficient at burning calories throughout the day, including burning stored body fat for energy. Additionally, strength training can also boost your metabolism in the hours following your workout, further enhancing fat loss during midlife.

Do “some” cardio - 40-60 minutes per week is good and prevents elevated cortisol: cardio exercise has been shown to improve insulin sensitivity and metabolic efficiency, which can help regulate blood sugar levels and promote the body's ability to use stored fat as fuel. This improvement in metabolic health can facilitate fat loss, particularly during midlife when hormonal changes and metabolic slowdown may make weight management more challenging.

Eat whole food - prevents inflammation weight gain: the nutrient density of whole foods supports overall metabolic health, which is crucial for efficient fat burning. Adequate intake of vitamins, minerals, and phytonutrients from whole foods helps optimize metabolic processes, including those involved in energy metabolism and fat oxidation.

Be in a slight calorie deficit - but not forever to avoid metabolic adaptation: During midlife, metabolic rate may naturally decrease due to factors such as hormonal changes and decreased muscle mass. Therefore, being in a slight caloric deficit can help counteract this metabolic slowdown by ensuring that your body is not taking in more energy than it needs for daily functions and activities.

Aim for consistency - repetition is better than perfection when building healthy habits: consistency builds discipline and mental resilience, which are essential for overcoming obstacles and staying committed to your fat loss goals during midlife and beyond.

Trust the process - progress takes time: trusting the process promotes a positive mindset, reducing stress and emotional eating tendencies that can impede fat loss efforts. This psychological aspect is particularly important during midlife when hormonal fluctuations and life stressors may influence weight management.

What part do you struggle with the most? Maybe I can help!