Lexi Wright - Time for Health Nutrition & Fitness Coaching

CrossFit five days a week. Up at 5am. Eating clean. Doing everything the fitness world told me made a serious person serious about their health.

My body got softer. Not harder. Softer. And I genuinely could not understand why.

The belief I was running on was this: I'm not getting results because I'm not working hard enough. So I worked harder. Added sessions. Ate less. Extended my fasting window because every podcast I listened to said that was the answer.

 

I got more tired, more inflamed, more frustrated, and I blamed myself for every bit of it.

 

What nobody told me, and this is the thing I needed to hear back then,  is that for women over 40, more is not always more. High intensity training five to six days a week without adequate fuel and recovery does not build a better body. It chronically elevates your cortisol. And chronically elevated cortisol tells your body to hold fat, especially around your middle, and break down muscle tissue for energy.

I was destroying the very tissue,  muscle that would have rebuilt my metabolism. And I was doing it with maximum effort and zero results because I had the wrong map entirely.

The shift happened when I stopped trying to burn my way to fat loss and started trying to feed and build my way there instead. More protein. Real rest days. Progressive overload instead of constant intensity. Walking instead of grinding. Eating enough to support the muscle I was trying to build.

Seven years later I still have those results. Not because I worked harder. Because I finally stopped fighting my body and started understanding it.

Every month you spend grinding harder on the wrong strategy is another month of cortisol doing exactly what it did to me.

If you are exhausted from working hard and going nowhere, comment FUEL below and let's talk about whether ReIgniteHer is the map you've been missing.

Breakfast is either working for you or setting you up to fail by 11am. Here is the difference.

When you start the day with the right protein and fibre your blood sugar stays stable, your cravings stay quiet, and your energy holds all the way to lunch. When you skip breakfast or grab something with no protein your body is in a blood sugar spiral before you even get to your second coffee.

Here are three breakfasts from the 28 Day Fat Loss Meal Plan that are built to keep you on track all morning.

Antioxidant Acai Bowl with Greek Yogurt — 582 calories
Acai base topped with berries, granola, and 1.5 cups of Greek yogurt. This one feels indulgent. It is not. It is packed with protein, antioxidants, and fibre and it is the kind of breakfast that makes you actually look forward to eating in the morning instead of dreading it.

Spicy Breakfast Chicken Wrap — 312 calories
Seasoned chicken, scrambled eggs, peppers, and salsa in a whole wheat tortilla. This is the grab and go option. Quick to make, easy to eat on the way out the door, and it hits your protein target before 8am so your body is fuelled and your hormones are not in chaos by mid morning.

Tex-Mex Breakfast Bowl — 448 calories
Ground turkey, black beans, peppers, eggs, and salsa in a bowl. Sounds like dinner. Tastes like the best thing you have eaten all week. This one is for the woman who is tired of sweet breakfasts and wants something savoury and satisfying that keeps her full for four hours straight.

Protein first at breakfast is the single habit that changes everything. Not a supplement. Not a detox. Just 30 to 40 grams of protein before 9am and watching your cravings disappear.

If you have been saving recipe after recipe and can't find the folder they are in then this will solve that problem. Over 35 recipes plus 15 bonus snacks and desserts and 15 crockpot meals all in one place ready to print!

All this please these three full recipes with exact ingredients, macros, and prep instructions are inside the 28 Day Fat Loss Meal Plan $37 only

 

Comment PLAN below and I will send it straight to your DMs.

I used to force myself to eat giant salads because I thought that's what women trying to lose weight were supposed to do.

The problem?

An hour later I was hungry again and looking for snacks.

Now I build meals around protein first and use crunchy slaws instead of boring salads.

More flavour.
More protein.
More fibre.
More satisfaction.

🥗 1. Buffalo Chicken Slaw

5 oz shredded chicken breast

2 cups coleslaw mix

2 tbsp light ranch

1 tbsp buffalo sauce

2 tbsp green onions

Calories: 330

Protein: 42g

Carbs: 8g

Fat: 13g

Fiber: 3g

🥗 2. Asian Crunch Slaw

5 oz rotisserie chicken breast

2 cups coleslaw mix

½ cup shelled edamame

2 tbsp sesame ginger dressing

½ cup mandarin oranges

Calories: 430

Protein: 42g

Carbs: 27g

Fat: 16g

Fiber: 8g

🥗 3. Dill Pickle Slaw

5 oz turkey breast

2 cups coleslaw mix

½ cup chopped dill pickles

¼ cup plain Greek yogurt

1 tsp dill seasoning

Calories: 295

Protein: 44g

Carbs: 10g

Fat: 7g

Fiber: 3g

🥗 4. Taco Slaw Bowl

5 oz extra lean ground beef (96%)

2 cups coleslaw mix

½ cup black beans

¼ cup salsa

2 tbsp plain Greek yogurt

Calories: 410

Protein: 42g

Carbs: 25g

Fat: 14g

Fiber: 9g

🥗 5. Apple Cheddar Slaw

5 oz grilled chicken breast

2 cups coleslaw mix

½ medium apple diced

1 oz reduced-fat cheddar

2 tbsp light poppyseed dressing

Calories: 435

Protein: 45g

Carbs: 22g

Fat: 15g

Fiber: 5g

Why I love high-protein slaws over salads:

✔ More protein

✔ More fiber

✔ More crunch

✔ More filling

✔ Less food waste

✔ Keeps me satisfied for hours

The biggest mistake I see women over 40 make is eating meals that are too small and too low in protein.

Then they wonder why they're hungry all day, craving sugar at night, and struggling to lose weight.

If your lunch isn't keeping you full for 3-5 hours, it's probably missing one of two things:

✔ Protein
✔ Fibre

Comment below which one you will try this week

📌 Follow for realistic fat loss and metabolism tips for women over 40.

🔄 Share this with a friend who's tired of eating sad salads and still feeling hungry.