3. The SIMPLER Method: How to Build Habits That Last in Midlife

Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40

If you’ve ever set a health goal only to find yourself right back where you started, you’re not alone. Most of us don’t fail because we lack willpower - we fail because we lack a system.

In this episode, Joan introduces her signature SIMPLER Method: a proven, step-by-step framework designed to help women in midlife move from goal to growth by creating habits that actually stick. You’ll learn how to build lasting change without relying on motivation or perfection and how to align your daily actions with the future version of you that you want to become.

This episode is packed with practical strategies, mindset shifts, and inspiring examples to help you simplify your approach to fitness, nutrition, and self-care - and finally stay consistent for good.

In This Episode, You’ll Learn:

• Why willpower isn’t the problem — systems are
• How your habits reflect your identity (and how to shift both)
• The 7 steps of the SIMPLER Method:
  • S - Start with gratitude
  • I - Identify room for improvement
  • M - Make a plan
  • P - Positive mindset
  • L - Leap into action
  • E - Establish the habit
  • R - Reinforce the habit
• How to use gratitude as a foundation for growth
• The importance of systems over motivation (James Clear quote: “You do not rise to the level of your goals. You fall to the level of your systems.”)
• How to take imperfect action and build consistency that compounds

Key Quotes:
“Every small action you take is a vote for your future self.”
“You don’t need more motivation - you need a system.”
“Your 10-years-from-now self is counting on you. SIMPLER is how you build her — one aligned habit at a time.”

What’s Next:

Now that you have the system, Joan will walk you through the tools to plug into it:

• Episode 4: The 2×5 Strong Method - the two strength workouts every midlife woman needs
• Episode 5: The 4×4 Fist Method - the simplest way to prioritize protein without tracking or stress

Here’s how you can learn more and how we can stay connected:

Follow on Instagram → Get simple, sustainable fitness and nutrition tips made for women in midlife - plus quick recipes, motivation, and reminders that small steps add up to big results.

Join the free Facebook community → The Midlife Glow Up Collective is a supportive space for women 40+ who want accountability, encouragement, and realistic ways to stay consistent with health and self-care.

Apply for 1:1 coaching → If you’re ready to take your fitness, nutrition, and healthy habits to the next level with a customized plan and one-on-one support + accountability, apply today.