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💫 NEW BOOK ANNOUNCEMENT! 💫

In this special episode, I’m sharing the story behind my brand-new Kindle book, How to Live in Time: 33 Lessons Learned. This book is a collection of the mindful, practical lessons that have shaped my journey through wellness, motherhood, entrepreneurship, and personal growth.

Whether you’re navigating midlife, looking for more purpose, or simply craving a deeper connection to your daily life, this book is for you.

Tune in to hear:

• Why I wrote this book,
  
  
• How it ties into the podcast,
  
  
• And how you can grab your copy today!

🎯 Get your copy on Amazon.com

If you love the book, please leave a review—it helps more people find it! Thanks for being part of this amazing community.

Grab your smoothie or cup of tea and join the conversation. Let's Go!

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Before May Begins: A Mindful Pause for Midlife Renewal

In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, it’s April 30th—the final day of the month—and today is your mindful pause before May begins—a chance to reflect, release, and reset with intention.

Grab your smoothie or cup of tea and join the conversation. Let's Go!

SMART Goal:
Write down 3 lessons or patterns you noticed in April. Then choose 1 intention to focus on in May.

Affirmation:
 “I release the need to rush. I trust the timing of my growth.”

Thank you for subscribing to How To Be Fit Over 40: Midlife Conversations with Hicunni

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Awakening in April: Midlife Renewal Starts Here

In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we’re tapping into the energy of this season. April isn’t just about spring cleaning your home—it’s about awakening your inner world, especially in midlife.

Grab your smoothie or cup of tea and join the conversation. Let's Go!

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Move More: How to Make Daily Movement a Ritual in Midlife

In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we dive into the art of making movement a daily ritual — not just a task to check off.
Midlife isn’t about intensity—it’s about consistency, sustainability, and joy. Discover how building a mindful movement practice, even in small bursts, can energize your days and support your long-term health.

You’ll learn:

✅ Why movement as a ritual is more sustainable than routine
✅ How micro-movements can improve your energy and mindset
✅ Ways to make movement a part of your natural daily rhythm

SMART Goal:

Pick one daily time slot to move for at least 5–10 minutes, and treat it like a sacred appointment with yourself.

💫 Ready to shift your relationship with movement?

Grab your smoothie or cup of tea and join the conversation. Let's Go!

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In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we dive into the powerful practice of pairing gentle fasting with slow, intentional eating. This isn’t about restrictions—it’s about creating space for your body to thrive.

You'll learn:

✅ The benefits of incorporating light fasting into your weekly rhythm
✅ How slowing down your meals can improve digestion, satiety, and mindfulness
✅ A guided tool you can start using today: my Mindful Eating Meditation on Insight Timer

https://insighttimer.com/itscoachkeenie/guided-meditations/mindful-eating-meditation-9

SMART Goal:
 This week, fast for 12 hours between your last meal of the day and breakfast the next morning. When you eat, practice 5 minutes of mindful, slow eating to reconnect with your body and hunger cues.

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272. Updates - The Midlifer Way

✅ 56 areas around the world?
✅ Listen for the shoutouts!
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Stay Hydrated: How Water Nourishes Your Body and Mind

In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we’re diving into one of the simplest yet most powerful wellness habits—hydration. Many people underestimate the impact of water on their energy, digestion, and even mental clarity. But staying hydrated isn’t just about drinking more water; it’s about being mindful of how water fuels your body and supports your overall well-being.

You’ll Learn:

✅ Why hydration is essential for your energy, metabolism, and brain function.
✅ How to recognize signs of dehydration before it slows you down.
✅ Simple, practical ways to increase your daily water intake without feeling overwhelmed.

SMART Goal:

This week, track your water intake and aim for at least 8 cups per day. Pay attention to how it affects your mood, energy, and focus. Small changes in hydration can lead to big improvements in how you feel!

Ready to refresh your body and mind? Grab your smoothie or cup of tea and join the conversation. Let's Go!

Listen to the full podcast episode here.

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Cook More – Connect with Your Food by Preparing It Yourself

Cooking doesn’t have to be complicated! In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we explore why preparing your own meals is one of the best things you can do for your health. Cooking more at home allows you to control ingredients, connect with your food, and nourish your body with whole, unprocessed meals.

You’ll learn:
✅ How cooking more can improve your nutrition, save money, and reduce stress.
✅ Easy ways to start cooking at home—even with a busy schedule.
✅ Simple meal prep tips to make home cooking more convenient.

SMART Goal:
This week, commit to cooking at least three meals at home, even if they’re simple!

Ready to reconnect with your food?

Grab your smoothie or cup of tea and join the conversation. Let's Go!

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Eat Sweets Mindfully – Mindfully Enjoy Treats Without Guilt

Do you feel guilty when eating sweets? It’s time to change your mindset! In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we’re diving into the importance of mindful eating—learning to enjoy treats without shame, restriction, or overeating.

You’ll learn:
✅ How mindful eating helps you enjoy sweets in moderation without feeling out of control.
✅ Simple ways to tune into your cravings and avoid emotional eating.
✅ Why restriction often leads to bingeing and how to find balance instead.

SMART Goal:
This week, choose one sweet treat you love and eat it mindfully. Focus on the taste, texture, and experience—without guilt!

Want to enjoy sweets without guilt? Grab your smoothie or cup of tea and join the conversation. Let's Go!

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Eat More Fat – Healthy Fats Fuel Your Body and Mind—Don’t Fear Them

In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we’re debunking the myth that fat is bad for you. If you’ve been avoiding fat, it’s time to rethink that approach. Healthy fats are essential for brain function, hormone balance, and sustained energy—especially in midlife.

You’ll learn:
✅ The difference between healthy fats (avocados, nuts, olive oil) and unhealthy fats (processed oils, trans fats).
✅ How eating more fat can help with energy, focus, and feeling full longer.
✅ Easy ways to incorporate healthy fats into your diet.

SMART Goal:
This week, add one source of healthy fat to your meals daily—maybe avocado on toast, a handful of walnuts, or a drizzle of olive oil on your salad.

If you are ready to fuel your body with the right kind of fat, Grab your smoothie or cup of tea and join the conversation. Let's Go!

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In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we dive into the simple yet powerful habit of adding more greens to your diet. Packed with essential vitamins, minerals, and antioxidants, greens can boost your energy, improve digestion, and support overall health—especially in midlife. If you've struggled with making greens a regular part of your meals, this episode will give you easy, delicious ways to make it happen.

You’ll learn:

• Why greens are essential for midlife health and vitality.
• Simple ways to add more greens to your daily meals without feeling overwhelmed.
• How to make greens taste great so you actually enjoy eating them!

SMART Goal:
This week, challenge yourself to add one serving of greens to one meal per day. Track how you feel after a week—do you notice more energy, better digestion, or improved well-being? Small changes can lead to big results!

If you are ready to feel the benefits of nutrient-rich greens, Grab your smoothie or cup of tea and join the conversation. Let's Go!

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In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we tackle the powerful yet challenging topic of forgiveness. Whether it’s forgiving yourself for past mistakes or letting go of resentment toward others, forgiveness is a key step in achieving emotional freedom and improving your overall health. Learn how releasing grudges can free up mental and emotional energy for what truly matters.

You’ll learn:

• Why forgiveness is vital for your emotional and physical well-being.
• The difference between forgiving and condoning harmful behavior.
• A simple, step-by-step practice to start the process of forgiveness.

SMART Goal:
This week, choose one person (including yourself) to forgive. Write down what you’re releasing and why. Reflect on how it feels to let go of resentment and embrace freedom.

If you are ready to lighten your emotional load through forgiveness, Grab your smoothie or cup of tea and join the conversation. Let's Go!

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In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we explore the empowering principle of taking responsibility for your half. 

Inspired by Don Miguel Ruiz, this concept encourages you to focus on what you can control—your actions, emotions, and responses—rather than the actions of others. Learn how this mindset can bring peace and clarity to your relationships and overall health journey.

You’ll learn:

• What it means to take responsibility for your half and why it’s crucial during midlife.
• How to let go of blame and shift your focus inward.
• Practical steps to own your actions and emotions in daily life.

SMART Goal:
This week, identify one situation where you tend to feel frustrated or out of control. Take 5 minutes to reflect on what actions or responses are within your control, and practice taking responsibility for your half.

If you are ready to reclaim your power by focusing on your half, Grab your smoothie or cup of tea and join the conversation. Let's Go!

Mentions: Get The Book I Mentioned, The Four Agreements, here : https://amzn.to/3lJyJRV

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In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we focus on the transformative practice of positive affirmations. 

Starting your day with uplifting, empowering words can set the tone for a confident and productive mindset, especially during midlife transitions. Learn how a small change in your morning routine can ripple into big changes in your life.

You’ll learn:

• How affirmations shape your mindset.
• How to create affirmations that resonate with your goals and values.
• A quick, simple routine to incorporate affirmations into your daily life.

SMART Goal:
For the next 7 mornings, write or say one positive affirmation that aligns with your current goals. Repeat it throughout the day and reflect on how it shifts your mindset.

If you are ready to embrace the power of affirmations and boost your confidence, Grab your smoothie or cup of tea and join the conversation. Let's Go!


Mentions:
Buy your journal here: https://amzn.to/3Po21Fv

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In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we delve into the transformative practice of speaking kindly to yourself and others. Words carry immense power, and how we speak—both internally and externally—affects our mindset, relationships, and overall health.

During midlife, when challenges and changes often arise, choosing kind words can help improve emotional well-being and strengthen your confidence.

You’ll learn:

• How negative self-talk impacts your physical and mental health.
• Practical strategies for shifting from criticism to kindness in your inner dialogue.
• Why being mindful of your words to others can improve your energy and relationships.

SMART Goal:
Over the next 5 days, make a conscious effort to monitor your words. When you catch yourself being critical, pause and reframe the thought with something kind or neutral. At the end of each day, reflect on how this practice made you feel.

Want to elevate your mindset and relationships with the power of kind speech?
 
Grab your smoothie or cup of tea and join the conversation. Let's Go!

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In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we explore mirror work, a simple yet powerful practice that helps cultivate self-love and improve confidence. Mirror work involves standing in front of a mirror, looking at yourself with compassion, and replacing negative self-talk with kind affirmations.

You’ll discover:

• How mirror work can help reframe your internal dialogue and boost your self-esteem.
• Why this practice is especially important for those in midlife.
• Three easy steps to start practicing mirror work today.

SMART Goal:
Commit to practicing mirror work every day for the next 5 days. Stand in front of the mirror, choose one positive affirmation, and say it aloud while making eye contact with yourself.

If you’re ready to experience the power of self-love, Grab your smoothie or cup of tea and join the conversation. Let's Go!

Mentions:
Buy your journal here: https://amzn.to/3Po21Fv

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Text: "LIST" To 864-406-9109 For Certified Mind Body Eating & Fitness Coaching Services

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In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we uncover the power of thought awareness and its impact on your health and well-being during midlife. Your thoughts shape your reality—what you focus on grows. By becoming aware of your inner dialogue, you can shift your mindset to support your health and fitness goals.

You’ll learn:

• Why thought awareness is crucial for achieving lasting health transformations.
• How to identify negative thought patterns that may be holding you back.
• Three practical tips for cultivating a positive and supportive mindset.

SMART Goal:
For the next 7 days, take 5 minutes each day to reflect on your thoughts. Write down any recurring negative patterns and replace them with positive affirmations or solutions. Track how this practice influences your mood and motivation.

Ready to master your mindset and transform your health?

 Grab your smoothie or cup of tea and join the conversation. Let's Go!

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In this episode of How To Be Fit Over 40: Midlife Conversations with Hicunni, we’re diving into commitment—the foundation of any successful journey toward better health, fitness, and overall well-being. Whether it’s sticking to a new fitness routine, making healthier food choices, or showing up for yourself daily, commitment plays a crucial role in sustaining progress, especially during midlife.

You’ll learn:

• Why setting an intention is key to staying committed.
• How to embrace the process and keep moving forward, even when life gets challenging.
• Simple, actionable tips to strengthen your commitment to your health goals.

SMART Goal:
By the end of the episode, you’ll be challenged to set a specific and achievable goal for the next week—something realistic that you can stick to.

Ready to stay committed to your health goals?

Grab your smoothie or cup of tea and join the conversation. Let's go!

P.S. Shout out to Ireland! I've received a lot of downloads from you! THANK YOU SO MUCH!

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Welcome back to How to Be Fit Over 40! In this episode, we are starting 2025 off right with the 5 letters ( S-M-A-R-T ) that will get you rocking and rolling with your goals this year!

So, Grab your smoothie or cup of tea and join the conversation. Let’s go!

More about this podcast this year (Year 4: Formally known as Conversations with Hicunni podcast):

In each episode, we'll have bite-sized conversations about the #1 fitness item on your to-do list for the year. Whether it's incorporating mobility exercises, mastering strength training without weights, or nourishing your body with a mindful approach, we'll cover the essentials in a way that fits seamlessly into your busy life.

Midlife is a new beginning; together, we'll redefine what it means to be fit over 40.

Get ready for Midlife Conversations with Hicunni, where simplicity meets fitness, and your best self awaits!


Want to share your goals with me? Send them here: yourcoach@timeforwellnessllc.com

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Welcome back to How to Be Fit Over 40! In this final episode of our Best-Kept Wellness Secrets series, we’re focusing on finishing the year with strength and clarity. Let’s reflect on your 2024 wins, celebrate progress, and set an exciting vision for 2025. The best way to finish is with intention and gratitude.

So, Grab your smoothie or cup of tea and join the conversation. Let’s go!

More about this podcast this year (Year 4: Formally known as Conversations with Hicunni podcast):

In each episode, we'll have bite-sized conversations about the #1 fitness item on your to-do list for the year. Whether it's incorporating mobility exercises, mastering strength training without weights, or nourishing your body with a mindful approach, we'll cover the essentials in a way that fits seamlessly into your busy life.

Midlife is a new beginning; together, we'll redefine what it means to be fit over 40.

Get ready for Midlife Conversations with Hicunni, where simplicity meets fitness, and your best self awaits!

Mention from previous weeks - Holiday Gift Guide
GET IT HERE: https://www.timeforwellnessllc.com/holidayguide2024

Want to share your goals with me? Send them here: yourcoach@timeforwellnessllc.com

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Text: "LIST" To 864-406-9109 For Certified Mind Body Eating & Fitness Coaching Services

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Welcome to How to Be Fit Over 40! In our third episode of The Best-Kept Wellness Secrets series, we're tackling holiday stress. With mindfulness, gratitude, and simple techniques, you can shift your mindset and finish the year strong. A peaceful mind leads to a powerful finish, so let’s explore how to create calm amidst the chaos.

So, Grab your smoothie or cup of tea and join the conversation. Let’s go!

More about this podcast this year (Year 4: Formally known as Conversations with Hicunni podcast):

In each episode, we'll have bite-sized conversations about the #1 fitness item on your to-do list for the year. Whether it's incorporating mobility exercises, mastering strength training without weights, or nourishing your body with a mindful approach, we'll cover the essentials in a way that fits seamlessly into your busy life.

Midlife is a new beginning; together, we'll redefine what it means to be fit over 40.

Get ready for Midlife Conversations with Hicunni, where simplicity meets fitness, and your best self awaits!

Mention from previous weeks - Holiday Gift Guide
GET IT HERE: https://www.timeforwellnessllc.com/holidayguide2024

Mentions: Meditation: https://insighttimer.com/itscoachkeenie/guided-meditations/the-body-love-mindset-guided-meditation

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Welcome back to How to Be Fit Over 40! We’re continuing our four-part series, The Best-Kept Wellness Secrets to End the Year Right. Today is all about movement! During the busy holiday weeks, staying active can feel impossible, but I’ll share creative ways to keep your body moving and your spirits high. Movement doesn’t have to stop when the holidays start.

So, Grab your smoothie or cup of tea and join the conversation. Let’s go!

More about this podcast this year (Year 4: Formally known as Conversations with Hicunni podcast):

In each episode, we'll have bite-sized conversations about the #1 fitness item on your to-do list for the year. Whether it's incorporating mobility exercises, mastering strength training without weights, or nourishing your body with a mindful approach, we'll cover the essentials in a way that fits seamlessly into your busy life.

Midlife is a new beginning; together, we'll redefine what it means to be fit over 40.

Get ready for Midlife Conversations with Hicunni, where simplicity meets fitness, and your best self awaits!

Mention from previous weeks - Holiday Gift Guide
GET IT HERE: https://www.timeforwellnessllc.com/holidayguide2024

Support the show

As a certified personal trainer, I’m eager to help you achieve your fitness goals. Here’s a glimpse of what you can expect when you work with me:

What to Expect:

1. Initial Consultation: We'll discuss your fitness goals, exercise preferences, and any limitations.
2. Personalized Workout Plan: Customized routines tailored to your specific needs and goals.
3. Nutrition Guidance: Basic advice to support your fitness journey.
4. Ongoing Support: Regular check-ins and encouragement to keep you motivated.

Remember, everyone is unique, and your plan will be personalized to meet your individual needs and aspirations.

Support the show

Text: "LIST" To 864-406-9109 For Certified Mind Body Eating & Fitness Coaching Services

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Welcome back to How to Be Fit Over 40! As the year winds down, it’s the perfect time to double down on our health and finish strong. This is part one of our four-part series: The Best-Kept Wellness Secrets to End the Year Right. Today, we’re focusing on nourishing our bodies—because what we put in fuels what we get out. Ready to explore simple strategies to feel energized and balanced?  

So, Grab your smoothie or cup of tea and join the conversation. Let’s go!

More about this podcast this year (Year 4: Formally known as Conversations with Hicunni podcast):

In each episode, we'll have bite-sized conversations about the #1 fitness item on your to-do list for the year. Whether it's incorporating mobility exercises, mastering strength training without weights, or nourishing your body with a mindful approach, we'll cover the essentials in a way that fits seamlessly into your busy life.

Midlife is a new beginning; together, we'll redefine what it means to be fit over 40.

Get ready for Midlife Conversations with Hicunni, where simplicity meets fitness, and your best self awaits!

Mention from last week - Holiday Gift Guide
GET IT HERE: https://www.timeforwellnessllc.com/holidayguide2024

Support the show

Text: "LIST" To 864-406-9109 For Certified Mind Body Eating & Fitness Coaching Services

Text Us, We Love Hearing From You:)

Welcome back to How to Be Fit Over 40!

The holidays are here! For some, it’s a season of joy and celebration. For others, it’s just another month—but one filled with stress, temptations, and a lot of ‘should-be-doing’ energy. Whether you’re decking the halls or treating this as another regular season, this is the perfect time to pause and focus on you.

In today’s episode of How to Be Fit Over 40, we’re diving into simple, mindful shifts you can make right now to keep your wellness on track—no matter what this time of year looks like for you. Plus, I have a quick preview of something exciting: my Ultimate Holiday Gift Guide for Mindful Living and Fitness. You don’t want to miss it.

So, grab your smoothie or cup of tea and join the conversation. Let’s go!

WHAT'S NEXT?

I’ve put together an incredible resource to help you or someone you love embrace fitness, mindfulness, and self-care this season. It’s packed with thoughtful items—from essential oils for relaxation to workout gear, guided journals, and more.

GET IT HERE: https://www.timeforwellnessllc.com/holidayguide2024

HEALTH DISCLAIMER:

Certified mind body eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided before, during, and after this membership community, system, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program.

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Welcome back to How to Be Fit Over 40!  Today, we’re taking inspiration from Salma Hayek—a Hollywood icon known for her stunning grace and commitment to wellness.

Salma’s approach proves that staying fit after 40 isn’t about rigid routines; it’s about balance and finding what works for your body and lifestyle. Let’s explore how her unique mindset can inspire your fitness journey!


So, Grab your smoothie or cup of tea and join the conversation. Let’s go!

More about this podcast this year (Year 4: Formally known as Conversations with Hicunni podcast):

In each episode, we'll have bite-sized conversations about the #1 fitness item on your to-do list for the year. Whether it's incorporating mobility exercises, mastering strength training without weights, or nourishing your body with a mindful approach, we'll cover the essentials in a way that fits seamlessly into your busy life.

Midlife is a new beginning; together, we'll redefine what it means to be fit over 40.

Get ready for Midlife Conversations with Hicunni, where simplicity meets fitness, and your best self awaits! 

S - Specific: Incorporate mindful movement or yoga stretches into your daily routine.

M - Measurable: Aim for 10–15 minutes each day.

A - Achievable: Use online resources or create a simple stretching sequence.

R - Relevant: Build flexibility and reduce stress while honoring your time constraints.

T - Time-bound: Commit to practicing for the next 4 weeks.

Support the show

Text: "LIST" To 864-406-9109 For Certified Mind Body Eating & Fitness Coaching Services