Outlook for Life

Podcast Show Notes Episode 5: The 30-Day Habit Tracker That Actually Works

If you’ve ever started the year full of motivation, only to find yourself setting the same goals again and again, this episode is for you.

In this week’s podcast, Ginny McArthur — nutritionist, fitness trainer, and life coach — shares the simple but powerful 30-day habit tracker approach she uses with her clients to turn good intentions into lasting habits.

This episode is all about moving away from overwhelm and perfection, and focusing instead on small daily actions that actually create change — especially for mature women.

In This Episode, We Cover: Why big New Year goals often fail (and it’s not a willpower issue) How the brain resists change and clings to familiar routines.

Why small daily actions matter more than motivation.

What the “messy middle” of change looks like — and why it’s normal

Why a 30-day container makes habits feel achievable.

The psychology behind ticking habits off daily (yes, like a sticker chart!)

How to choose the right “low-hanging fruit” habits

Practical habit examples for weight loss, blood sugar control, sleep, hydration, and energy

How to score your 30 days and decide what to work on next

Why habits should feel empowering — not punishing

Example 30-Day Habit Ideas Mentioned:

Drinking 2–3 litres of water daily (especially important in menopause)

Planning food ahead each week

Being in bed by 10 pm

A 10-minute walk after dinner

Increasing daily step count

Reducing white flour and sugar

Eating breakfast within two hours of waking

Reducing evening carbs

Key Takeaway: Big goals are achieved through small, consistent actions. When you focus on what you can do daily — and follow through for 30 days — real, lasting change becomes possible.

Ready for More Support? If you’d like structure, accountability, and support to reach your health goals in 2026, Ginny invites you to join her February 12-Week Challenge, designed specifically for midlife women.

👉 Click Here February 12-Week Challenge

What’s Coming Up Next: Next week’s episode answers a question Ginny gets all the time — breakfasts: what to eat, when to eat, and why it matters more than you think. Thanks for listening. Ginny is always here to support you with nutrition, movement, and mindset.

Joint Pain After 50: How to Keep Moving, Strong and In Control

In this episode, Ginny talks honestly about joint pain in midlife — not just knees, but hips, shoulders, backs, hands, and more — and why pain doesn’t have to mean giving up your independence, confidence, or active life.

Through the lens of a New Year and fresh start, Ginny shares both her professional insight as a nutritionist and trainer and her personal journey through back surgeries, knee reconstruction, and preparing for future hip replacements.

This is a practical, compassionate conversation about what really helps when your body starts pushing back.

In this episode, Ginny covers:

Why joint pain is not simply “wear and tear.”

How sedentary living can increase arthritis risk just as much as high activity

The role of oestrogen loss and inflammaging in joint pain

Why movement is essential for joint lubrication (synovial fluid)

How strengthening muscles around joints protects knees and hips

How to keep exercising even when running or walking becomes painful

Why inactivity increases low mood — and pain sensitivity

How to modify strength training safely with bands, TRX, and support

Why daily movement matters more than intensity

How food choices affect inflammation and joint health

The importance of fruit, vegetables, fibre, omega-3s, protein, and hydration

Why high-fat, high-sugar foods and alcohol worsen joint pain

How visceral fat drives inflammation throughout the body

Why weight loss (if applicable) reduces joint stress dramatically

Supplements that 'may' help — and which expensive ones to avoid

The potential role of vitamin D, omega-3s, turmeric, glucosamine, MSM, and HRT

How negative thought loops increase suffering — and how to reframe them

Why focusing on what you can do changes outcomes

How chair yoga, pool work, cycling, and exercise “snacks” all count

Books mentioned in this episode:

Arthritis: What Exercises Work Dava Sobel, Arthur C Klein – an older but still very practical resource for joint-safe movement

Rethink Your Position Katy Bowman– excellent for posture, alignment, and pain reduction through everyday movement

Ginny’s key message:

Joint pain does not mean the beginning of the end. Strength, movement, nutrition, mindset, and small daily choices all play a powerful role in how your body feels — now and in the future.

Even if all you can do is chair-based movement, that still matters.

Resources & next steps:

Download Ginny’s free nutrition guide to support weight loss and inflammation reduction

CLICK HERE

Join the end-of-month workshop on food and weight loss.

Click Here

Explore the lose 10kg in 12-weeks challenge if weight loss is part of your joint pain journey

DETAILS HERE

Escape the NZ winter and reset in beautiful northern Bali this July

BALI CLICK HERE

As always, Ginny invites you to message her with questions — or simply to check in and share how you’re doing.

👉 Next week:

As part of the New Year, fresh start theme, Ginny will be talking about habit trackers — how to use them, what to put on them, and why they’re so effective. 💚

🎙️ Episode Show Notes

In this episode, Ginny McArthur dives into protein facts for mature women.

If you’re doing “all the right things” but still feel soft, weak, tired, or stuck with your weight, this conversation will help you understand what’s really going on inside your body — and why protein intake matters.

Ginny breaks down the science in a simple, practical way, explaining how protein supports muscle, metabolism, structure, and long-term health — not just weight loss.

In this episode, Ginny covers:

What the human body is actually made of.

Why protein makes up a significant portion of your physical structure, including muscle, enzymes, transport proteins, and more.

The link between low protein and a “soft” body composition.

How being under-proteined contributes to loss of muscle tone, strength, and metabolic health.

Why midlife women often aren’t eating enough protein.

Cultural dieting habits, fear of calories, and outdated nutrition advice keep women under-fuelled.

Protein and ageing well .

How adequate protein supports strength, mobility, independence, and resilience as we age. Why weight loss without protein backfires.

Losing weight at the expense of muscle leads to a slower metabolism, poorer body composition, and weight regain.

This episode is especially relevant if you: Feel weak, soft, or “flabby” despite eating less Are losing weight but not liking how your body looks or feels.

Want to age with strength.

Have been told to “just eat less” but feel worse doing so.

Key takeaway: Midlife weight loss and health are not about eating less — they’re about eating smarter.

Protein is foundational to how your body functions, moves, and ages, and under-eating it quietly undermines your results. Please email [email protected] for your free Protein Pack

🎧 Listen now to understand why protein matters — and how fuelling your body properly can change everything.

Free Weight Loss Pack Click Here

Workshop Weight Loss Workshop Click Here

Thank you so much for listening, please like subscibe etc. Next week's episode. Fixing Knee Pain.

🎙️ Episode Show Notes

Three Simple Steps to Lose Weight and Reclaim Your Energy in 2026

If 2025 didn’t change your weight, your energy, or how you feel in your body, this episode is for you.

In this New Year’s Eve episode, Ginny McArthur — nutritionist, fitness trainer, and life coach — shares three simple, sustainable changes women over 50 can make in 2026 to lose weight, feel stronger, and reclaim their energy.

This is a realistic, compassionate approach to weight loss and healthy ageing — no extremes, no punishment, and no pretending we’re still training like we did at 30.

In This Episode, Ginny Shares:

• Why energy — not just weight loss — should be the focus after 50

• How removing ultra-processed “health” foods can stop bingeing and reduce cravings

• Why whole foods support gut health, hormones, and sustainable weight loss

• How to adapt movement as your body changes — without giving up strength or vitality

• Why pushing through joint pain isn’t the answer

• How mindset and thought patterns drive emotional and reactionary eating

• How to stop believing the thoughts that keep you stuck

The Three Foundations for 2026:

1️⃣ Eat mostly whole foods

2️⃣ Move your body in ways that suit your current lifestage

3️⃣ Learn to manage your mind around food

This episode is especially for women who feel tired of starting again every Monday and want 2026 to finally feel different.

Resources & Next Steps: Email me for your gentle mobility PDF [email protected]

• FREE kick-start resource for 2026 https://www.outlookforlife.com/weight-loss-workshop-presale-landing-page-1

• January 27 workshop: Live Goals & Strategy for the Year https://www.outlookforlife.com/joinus-3d89b4a9-5316-4c2b-b076-95f724a7f5fd

• Lose 10kg in 12 Weeks Challenge (bonuses end January 1) https://www.outlookforlife.com/how-to-lose-10kg-in-12-weeks

What’s Coming Next: Next week’s episode: Are you eating enough protein? Why it matters for women over 50 more than you think.

If this episode resonated, please subscribe, share it with a friend, and leave a review.

Your feedback helps more women find the support they need. 💚

Thanks for listening — Ginny xx

Maybe you told yourself that 2025 would be the year you finally lost weight.

And maybe… it wasn’t. If that’s you, I want you to know this straight away — you’re not broken, lazy, or lacking willpower.

I can look back over the last 40 years and remember setting a weight-loss goal almost every New Year. Sometimes it was to be 55kg.

Sometimes, to lose 10, 20, or even 30 kilos.

Different year. Same promise.

And if I’m honest, often the same outcome. As soon as I slipped up, that familiar voice would appear: “I told you so. I knew you couldn't do this”

And once that voice took over, self-sabotage followed.

If this sounds familiar, you are far from alone.

The truth is, for most women — especially in midlife — it’s not really the food that needs to change first.

It’s how we think about ourselves and food.

The real question isn’t: “Can I lose weight?” "It's will I lose weight?"

“Am I prepared to lose weight in 2026 — even when it’s uncomfortable?”

Am I willing to eat on purpose instead of emotionally?

To fuel the woman I want to become, not just soothe how I feel in the moment?

My word for 2026 is energy. I

have a big year planned, and I know this now with certainty: Energy doesn’t come from motivation.

It comes from how you live — what you eat, how you move, how you sleep, and how you manage stress.

If You’re Ready for Support.

If you’re a woman in midlife who knows she needs structure, accountability, and support — not another extreme plan — my Lose 10kg in 12 Weeks program may be right for you.

It’s a high-touch, supportive program for women over 50, focusing on: nutrition that works with your biology, balanced movement mindset, and emotional eating, sleep, and stress management

We start 2 February ⚠️ Places are limited.

You can find full details here:

https://www.outlookforlife.com/how-to-lose-10kg-in-12-weeks

Whether you join us or not, I hope the podcast helps you reflect on what you really want for yourself in 2026. Here’s to choosing energy, intention, and follow-through. Ginny 💚 Outlook for Life