Hi friends!

Here is your Tri-Tip Tuesday, where I share my thoughts on food, fitness, & travel. Please forward this to others if they may be inspired.

Food: top fat-loss mistakes

1. Skipping meals - Skipping meals can lead to overeating in the afternoon/night time hours (restrict and binge). Snacking and binging adds up to more calories than you realize, which can cause fat gain. Skipping meals also makes it hard to reach your protein goals.
2. Trying to eat too little - Too much of a deficit leads to muscle loss, yo-yo dieting, and difficulty maintaining.
3. Doing only cardio - Strength training is essential for preserving muscle, aiding metabolism, and improving insulin sensitivity. Cardio and yoga aren't enough.
4. Ignoring protein - Most women aren’t eating enough to maintain lean muscle, control cravings, and support recovery. Underrating protein in a caloric deficit leads to muscle loss instead of fat loss.
5. Poor sleep habits - Sleep impacts fat loss more than you think. Less than 7 hours can increase hunger hormones, and harm body composition leading to more fat, less muscle, and slow recovery.
6. Following generic diet plans - What worked at 25 no longer works the same. It's time to give up crash diets, excess cardio, and extreme low-calorie plans.
7. Not enough patience - Sustainable fat loss takes time. Lack of patience is the #1 progress sabotage. This will take more than days or weeks...think months and years.

Fitness: 7 Signs You’re Under-Muscled After 45

1. Your Body Composition Is Changing - Even if your weight hasn’t changed: More belly fat, less muscle tone, clothes fitting differently.
   → Hormonal shifts + muscle loss are common after 45.
2. Your Metabolism Feels Slower - Weight gain despite eating the same. Fat loss is harder than it used to be. Energy dips.
   → Muscle helps regulate metabolism.
3. You’re Not as Strong as You Used to Be - Everyday tasks feel harder, Workouts feel more challenging, Strength progress has stalled.
   → Muscle loss accelerates in midlife without resistance training.
4. More Aches, Stiffness, or Joint Pain - Low muscle support increases stress on: Knees, hips, lower back.
   → Strength helps protect joints.
5. Balance or Stability Is Declining - Feeling less steady, avoiding certain movements, reduced confidence physically.
   → Muscle is essential for long-term mobility.
6. You’re Not Eating Enough Protein - Many women 45+ are under-eating protein. Protein supports: Muscle maintenance, recovery, body composition.

It’s not too late to build muscle. Focus on: Strength training 3–4x per week, protein at each meal, progressive overload, & consistency over perfection.

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Travel: my top 3-non negotiables

I've been traveling the U.S. as a full-time RVer for seven years now...that's a long road trip! When your routine isn't predictable, your non-negotiable matter.
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My top three negotiable for staying healthy on the road:

1. Strength train three times per week - muscle becomes more imporant as we age, not less!
2. Prioritize protein at every meal - protein helps with preserving muscle, satiety, metabolic health, and recovery.
3. Daily movement - usually walking. Waking is low impact, simple, and incredibly effective.

You don't need perfect conditions - just consistent basics.

Make it a great week!

🖤 Christine Irene

NASM-CPT, Senior Fitness Specialist, Precision Nutrition Pn1 + Pn2 Certified, Certified Menopause Coaching Specialist, & Full-time Traveler

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