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The Holiday Habit Blueprint for Midlife Women

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Hi Reader,

November Lock-In: Finish the Month Strong — Before the Holiday Storm Hits

As we slide into the end of November — Thanksgiving week, colder days, shorter sunlight, and the holiday season revving up — this is the moment midlife women either lose their footing… or lock in the habits that carry them confidently into Christmas and beyond.

This is the point in the year when the “I’ll just start in January” voice gets louder.
More evening events.
More treats at work.
More cooking.
More stress.
More family expectations.
And for many women in perimenopause through post-menopause — more fatigue, more cravings, and more hormonal curveballs.

But this year?
We’re flipping the script.
We’re locking it in now.

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🎯 Why the End of November Matters for Midlife Women

This isn’t the month to drift.
This is the month to solidify.

Even with Thanksgiving this week and the Christmas countdown beginning, you still have:

• 10–12 training days left this month
• Dozens of opportunities to stabilize blood sugar (huge for menopausal physiology)
• 150+ food decisions before December hits full force
• Nights to prioritize sleep so hot flashes, cortisol spikes, and energy swings don’t wipe you out
• Thousands of steps that support insulin sensitivity and weight regulation

These aren’t small.
These are foundational for hormone balance, metabolism, and sanity as the holidays ramp up.

This season isn’t about doing “more.”
It’s about tightening what already works.

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🔁 Step 1: Revisit Your Midlife Non-Negotiables

Your hormones love consistency — especially now.

Lock in the basics:

• 3–5 workouts/week to support muscle, metabolism & mood
• Protein at every meal for cravings, insulin, and lean mass
• 7K+ daily steps to stabilize blood sugar
• 2–3L water/day to help with sleep, digestion & hot flashes
• Regular sleep/wake times (your circadian rhythm needs structure more than ever)
• Food tracking or journaling a few days a week to stay intentional

Not perfect — just consistent.

Pick 3 if you’re rebuilding.
Own them through the end of the month.

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🧱 Step 2: Create Systems That Don’t Crumble During Holiday Chaos

Late-night wrapping, travel, cooking, grandkids, family stress…
Willpower doesn’t stand a chance.
Systems do.

Systems to put on autopilot:

✔️ Workout Booking

Treat your strength sessions like medical appointments — non-negotiable.

✔️ Sunday (or Monday) Planning

Plan meals, workouts, social events before the week takes over.

✔️ Fridge Formula

Always have:

• 2 go-to proteins
• 2 carb sources
• 1 healthy fat
• 1 emergency “grab and go” option

Fueling your body shouldn’t feel like a puzzle.

✔️ Bedtime Buffer

Screens off 30 minutes before sleep.
Stretch, breathe, or prep for tomorrow.
Your nervous system will thank you.

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🏋️‍♀️ Step 3: Train Smart, Not Harder

Shorter days don’t mean shorter commitment.

Level up your workouts by adjusting intensity — not time:

• Add tempo
• Increase resistance
• Reduce rest slightly
• Track your reps or weights
• Add a simple 5-minute finisher

Mini-challenges work beautifully for midlife women:

• No skipped Mondays
• Daily 10-minute mobility
• Hit all scheduled sessions this week
• Strength PR by mid-December

Purpose keeps momentum alive.

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🍽️ Step 4: Holiday-Proof Your Nutrition

Thanksgiving plates, Christmas cookies, cocktails, parties…
This isn’t about restriction — it’s about structure.

Your midlife metabolism thrives on:

✔️ No grazing

Make a plate. Decide. Eat intentionally.

✔️ Three meals a day

Skipping meals = blood sugar chaos = cravings & overeating later.

✔️ Pre-plan indulgence

Pick your “thing”: starter, drink, or dessert.
Choosing one keeps your hormones steady.

✔️ Protein first

Supports muscle, mood, and metabolism — especially when stress rises.

✔️ Ask: “How do I want to feel afterward?”

This one question changes everything.

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🧠 Step 5: Protect Your Mindset

This season derails people — not from lack of knowledge, but from all-or-nothing thinking.

Midlife mantra time:

• “One off moment is not a lost week.”
• “I train through the chaos.”
• “Small wins are still wins.”
• “My January results start now.”
• “Progress over perfection.”

Golden Rule: Don’t break the chain.​
Even on busy days, scale — don’t skip.

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📋 End-of-Month Lock-In Checklist

Use this to stay grounded as November wraps up:

• ☐ 3–5 workouts
• ☐ 7K–10K steps
• ☐ Protein with every meal
• ☐ 2–3L water
• ☐ No skipped meals
• ☐ Alcohol 2×/week max
• ☐ Slept 7–9 hours most nights
• ☐ Weekly planning done
• ☐ One mindset session
• ☐ One recovery session

Score it:
​9–10 = Locked in 🔒​
​7–8 = Strong momentum​
​<7 = Adjust gently, don’t quit

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🎯 November Lock-In Challenge (End-of-Month Edition)

Choose 3 non-negotiables to commit to from now until December 1st.

Examples:

• Hit 4 workouts this week
• Water before noon
• No screens before bed
• Track protein daily
• Steps every day — no zero days

These final days matter.

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🔐 Final Words for Midlife Women

This week — with Thanksgiving here and Christmas around the corner — is where many women lose themselves.

But not you.

You’re choosing a calmer, more grounded version of the season.
You’re choosing habits that will support your hormones, your energy, your body composition, and your sanity.
You’re choosing momentum over burnout.
Confidence over chaos.

Your January results aren’t built in January.
They’re built right now — in these final days of November.

I'm right there with you with my long "To Do List." Even if I can't get to the gym, I'll do a workout in my apartment carving out a space of 5x8 feet where I can do my thing. While my husband is watching TV and my daughter is doing schoolwork, I'll push out a 30 minute workout. Mentally, this is my saving grace and it can be for you, whatever you choose for your activity. It's why I emphasize investing in some equipment you can keep in your home. For example: a few pairs of dumbbells, kettlebells, an exercise mat, a TRX and a Lebert Equalizer for pull-ups, dips and other bodyweight exercises.

If you ever need help with what to buy, email me (sharon@kuhlebody.com) and I'll be happy to advise on how to put together a home gym for a reasonable amount. In fact, I think that would make a good newsletter. What do you think?

You’ve got this Reader!
Let’s head into December strong, steady, and already winning.

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Many blessings to you for abundant health, happiness and wellbeing ~

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Strong and Beautiful after 50!

Sharon

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