Is Your Busy Life the Real Reason You Keep Falling Off Plan?

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If you're in perimenopause or menopause and life feels like it’s running you over lately, you're not alone. Between erratic work schedules, aging parents, college-aged kids, and trying to still feel like yourself in the middle of hormone chaos—it’s no wonder consistency feels out of reach.

As a coach, I hear it all the time:

“My bedtime changes every night.”
“I didn’t pack my snack.”
“My hormones are all over, and I can’t focus.”
“Extended family responsibilities are stretching me thin.”
“Sometimes I just eat what everyone else is having because I’m too tired to do anything different.”

Sound familiar?

If that’s you, I want you to know: it’s not about perfection. It’s about making the best choices you can today—and doing it again tomorrow. Even if it’s messy. Even if it’s only 10 minutes. Even if you feel like life keeps getting in the way.

Let’s unpack what it really looks like to stay consistent inconsistently—and still make progress.

You’re Not Failing—You’re in a Full Season

If menopause feels like a second full-time job (hello, tracking hormones, balancing blood sugar, trying to meal prep, move your body, and get quality sleep…), you're not imagining things. It is a lot.

And when you layer that on top of caregiving, work stress, launching grown kids, and all of life’s curveballs? Of course your brain wants to toss in the towel and go eat the cookie.

But here’s the truth: You don’t need more discipline. You need a mindset shift.

Let’s start there.

The 3P Rule: Pause, Pray, Prioritize

This is my go-to reset when overwhelm creeps in.

Pause

Take five deep breaths. Seriously. Just five. Let your nervous system catch up with you.

Pray

Ask the Lord for guidance. “What’s the next best thing I can do right now for my health? What can I let go of today?”

Prioritize

Choose one doable thing for your body today. Write it down. Maybe it’s drinking your water, doing 20 squats, or making that protein-packed smoothie.

You don’t need to do everything to make progress. You just need to keep doing something.

What Can You Do Today?

Let’s get practical.

Here are a few realistic options you can pick from when life is too busy for “all the things”:

• Do a 10-minute walk (even in your house!)
  
• Knock out 3 sets of 20 squats while dinner’s cooking
  
• Try a 4-minute HIIT session or a nitric oxide “noddy” workout (Trim Healthy style)
  
• Take 15 minutes to stretch or breathe
  
• Do a quick rebounder or vibration plate session
  
• Rest and actually recover if your body is fried
  
  

Even if your day feels like a dumpster fire—you can do one of those. And you’ll be so glad you did.

Smart Nutrition Hacks for Busy Seasons

Nutrition doesn’t need to fall apart just because you’re traveling, hosting events, or juggling responsibilities.

Let’s simplify.

Prioritize Protein (Always!)

Protein keeps cravings in check, helps you hold onto your muscle (which keeps your metabolism humming), and stabilizes blood sugar.

Some of my favorite grab-and-go protein options:

• Beef sticks
  
• Nut butter packs
  
• Protein powder + almond milk
  
• Essential amino acids
• Leftover grilled chicken in a zippy bag
  
• Hard-boiled eggs
• Deli meat roll-ups
  
  

Carbs Aren’t the Enemy

Especially in menopause, our brains and hormones need healthy, low-glycemic carbs.

Pair your carbs with protein and a touch of fat to keep blood sugar balanced.

Here’s what that might look like:

• Sourdough sandwich with turkey and avocado
  
• Brown rice bowl with protein, veggies, and 1 Tbsp of fat
  
• Half a banana with aminos or a boiled egg
  
• Quinoa salad with chopped chicken and olive oil
  
  

Don’t Forget Hydration!

Lack of water = fatigue, cravings, and brain fog.

Keep your favorite sipper handy. I love Ultima electrolyte powder mixed with sparkling water in my big orange Tennessee cup—my go-to for travel days, hot flashes, and snacky moments.

Exercise "Snacks" Work—Stop Saying It’s Not Enough

Your brain might whisper, “If I can't do a full workout, what’s the point?”

I’m here to tell you: that’s a lie.

In this full season of my own life (two weddings, two graduations, vacations, caregiving), I dropped down to two 20-minute strength sessions per week—and I walked every day, even just for 10 minutes.

Guess what? I maintained.

Now that things are easing up, I’m back to my regular routine. But during the busy weeks? I stayed in it.

You can too.

Here’s your permission to:

• Do half the usual workout
  
• Do two sets instead of four
  
• Walk your dog and count it
  
• Stretch and call it a win
  
• Keep your muscles moving—just do it shorter and smarter
  

Pack Your Success Bag

Let’s be real. When life is nuts, you’re going to default to what’s available.

So make sure what’s available supports your goals.

Here’s what I keep in my “busy day” bag:

• Protein powder + shaker bottle
  
• PopCorners or sprouted pretzels
  
• Lundberg rice stackers
  
• Mixed nuts + dried figs (yes, it’s a crossover—still on plan!)
• Kefir smoothie in a travel blender
  
• Oats in a baggie
  
• Fruit + nut butter packs
  
  

You don’t need to be gourmet. You need to be prepared. 

You Can Stay on Track in a Busy Life

This might be the most important thing I’ll say today:

Just because you’re not doing everything doesn’t mean you should do nothing.

You can be consistent in an inconsistent season. You can nourish your body without perfection. You can stay on plan without tracking every bite or hitting the gym for an hour.

This is your invitation to:
✔ Shift your mindset
✔ Make one better choice today
✔ Stay in it, even when life gets messy

You’re not falling off plan. You’re figuring out how to make it work in the real world—and that’s where lasting results are built.

You don’t need more time. You need a simpler plan that works with your life—not against it.

Midlife is busy. Hormones are shifting. But you’re not powerless. You can make progress one smart, simple step at a time—even when your world feels upside down.

Ready to Stay On Track—Even When Life Feels Like a Lot?

Come join me in the Midlife Fat Loss Formula, where I help women just like you simplify food, balance hormones, and build real results—without perfection, shame, or overwhelm.