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Grit & Grace Women's Fitness

Perimenopause and Menopause Secrets for Women

08/10/2025

Everyone loves a “before and after”…

But the truth? Change isn’t a straight line.

If you’re a busy woman juggling work, life, and trying to take care of yourself, even getting in one workout or prepping a solid meal can be a win.

That “messy middle” you’ve heard about? Yep — it’s real. And it’s where the magic actually happens.

Your journey is just a bunch of small steps — some forward, some sideways, some that feel like U-turns. But each one teaches you something.

When you learn to adjust instead of quit, you build:
→ Self-trust
→ Resilience
→ Habits that actually stick

That’s what gets you results — and keeps them.

What’s one lesson you’ve learned on your own journey? Drop it below. 👇

08/09/2025

[REAL-LIFE UPGRADE SWAPS]
If you know what to do but actually doing it feels like… 😵‍💫
Here’s how to clean things up without overhauling your entire life:
👇 Try these low-lift, high-impact swaps — and why they’re worth it:

✨ Sourdough or Sprouted Grain Bread
Easier on your gut, steadier for your blood sugar, and way friendlier on digestion than your average loaf. (Bonus: you’ll feel fuller, longer.)

✨ Grilled or Baked Proteins
Same chicken, just less chaos. These methods ditch the inflammatory oils and hang on to more nutrients. Win-win.

✨ Infused Water or Herbal Tea
Hydration without the sugar crash. Toss in some mint, citrus, or berries and pretend you’re at a spa. ✨

✨ Nuts & Seeds
A handful of healthy fats = immune support + staying power between meals. (Portion check = still important, queen.)

✨ Dark Chocolate (70%+ Cocoa)
Because you deserve something that actually hits the spot — with antioxidants to boot.

💬 What’s one you’ll try this week?
📌 Save this for your next grocery run or meal prep moment.

08/07/2025

Confession: It’s my birthday week (🎉 I’m turning 49 — so basically 50, let’s be honest), and yes… I’ve had a few slices of cake and a cocktail or two.
Because I’m a grown woman who knows how to celebrate — and I don’t do food guilt.
But let’s be real: the next day hits different in your late 40s. Sluggish, puffy, and wondering why jeans even exist.

And life doesn’t pause. I’ve still got clients to coach and social posts to write… preferably with a semi-functioning brain. 😅

Here’s my go-to when I feel off:

✅ Step outside for fresh air
✅ Chug water like I’m making up for 1999
✅ Turn on music and dance it out — hairbrush mic optional

Not perfect. But it works.
And stacking the small stuff? That’s where the bounce-back lives.

Got a day-after-cake move? Drop it below — I love a good recovery tip.

📌 Save this for your next “okay, maybe I am almost 50” kind of day.

08/05/2025

Your body talks to you every day… are you listening?

Some days it whispers:

❌ Bloating after meals
❌ Brain fog by 3pm
❌ That random ache in your hip (again)

Other days, it’s like:

🌿 You’re clear-headed
🌿 Your digestion is chill
🌿 You want to move your body (wild, right?)

Those aren’t random. They’re messages.

✨ Your symptoms? Feedback.
✨ Your energy? Feedback.
✨ Even your cravings? Yep — feedback.

The more you pay attention and connect the dots between how you feel and what you’ve been doing (or skipping)… the easier it gets to create more of those feel-good days.

So tell me👇
What’s one thing you can do today to feel better tomorrow?
Drop it in the comments — you never know who you’ll inspire 💬

08/05/2025

You know what to do… but actually doing it? That’s the hard part.
Especially when your energy’s low and your body feels off.
Start here ☝️ (no overhauls, no guilt — just small shifts that work with your body).

📌 Save this post & follow for simple, real-life strategies that make consistency easier. You’ve got this.

08/04/2025

Dry chicken & steamed broccoli… again? 😩
Yeah, that’s part of the problem.

If you’re stuck in that all-or-nothing loop — eat “perfect,” fall off, repeat — these meals are for you.

🔥 10+ Mediterranean-inspired recipes that help you fuel your body, balance your energy, and feel good in your skin… without cutting carbs or tracking everything you eat.

Just real food that:

✅ Keeps you satisfied
✅ Supports your hormones
✅ Tastes like something you actually want to eat

This is how we break the cycle — with meals that feel good and do good.

📥 Ready to stop starting over?
DM me “RECIPES” and I’ll send it over!

08/04/2025

🥗 The Salad That Outsmarts Self-Sabotage

Self-sabotage isn’t just skipping workouts or blowing off goals.

It’s skipping meals, running on caffeine, and calling chips “lunch”… then wondering why you feel foggy, snacky, or off-track by 4pm.

This? This is how we shift it 👇

ANYTIME SALAD
(breakfast, brunch, lunch, dinner — your call)

🫒 Dressing:
3 Tbsp salsa verde
½ Tbsp olive oil
2 Tbsp chopped cilantro or parsley
👉 Whisk together.

🥗 Salad:
2 cups salad greens
¼ cup roasted chickpeas
¼ cup canned black beans, rinsed
¼ avocado, sliced
1 large egg

Toss greens with half the dressing. Add chickpeas, black beans, avocado. Fry egg and place on top. Drizzle with the rest.

💥 337 cals | 19g fat | 29g carbs | 11g fiber | 15g protein

This is mindset work too, babe. Food that fuels = fewer “f-it” moments later.

🔥 Want to unpack the real reasons we self-sabotage?

DM me “CALL” and I’ll send you the invite to my free workshop.
No fluff. No shame. Just strategy that actually sticks.

Happening August 10th !

08/01/2025

You know what’s actually motivating?

Not another pep talk.
Not waiting for the perfect Monday.
Not hoping you’ll magically wake up “ready.”

👉 It’s seeing progress — the kind that makes you go:
“Wow… this is actually working.”
“I’m already feeling better, and I’ve barely changed anything.”

The fastest way to feel that?
Start small and stack your wins.

Here’s what I focus on with clients:

✅ Getting in 15g of protein at breakfast to avoid the afternoon crash
✅ Moving your body for just 10 minutes when energy is low
✅ Swapping the “I messed up” spiral for one grounded, neutral thought

These aren’t flashy strategies — they’re practical, proven, and they work.

But here’s the thing:
Self-sabotage loves to creep in the moment things start to click.
When progress starts showing up… so do the doubts.

“This won’t last.”
“I always screw it up eventually.”
“Why bother?”

Sound familiar? You're not alone.

Let’s talk about it.

✨ I’m hosting a free class on August 10 at 8PM ET:
“Why You Know What to Do… But Still Don’t Do It”
(and how to finally break the self-sabotage cycle)

If you’re tired of starting over, falling off track, or second-guessing your wins — this class is for you.

Drop a 💬 “I’m in” below or DM me to save your spot.
This time, we’re not letting progress go to waste.

07/30/2025

If you’ve been thinking you need a strict routine to stay on track this [summer] —
You really don’t.

What actually makes the difference (and feels way more doable)?
Having a few go-to habits you can lean on, even when life gets busy.

You can absolutely enjoy the BBQs, the late nights, the last-minute plans and still feel good in your body.

The secret?
Don’t make willpower your only strategy.
It’s not reliable — especially when you're tired, distracted, or surrounded by snacks and social pressure.

Instead, think:
✅ What can I prep ahead so I’m not scrambling?
✅ What’s my backup plan when the schedule shifts?
✅ What’s one habit I can keep steady, no matter what?

This is how consistency actually works — through flexible habits, not rigid rules.

👉 If you’re into real-life strategies that help you feel better without tracking every bite or saying no to fun... you're in the right place.

Let’s do this your way — not the all-or-nothing way.

07/28/2025

If you’ve ever felt like “success” means constantly doing more, pushing harder, and aiming just beyond what feels doable…

Same.
But I’ve learned that approach usually leads straight to burnout, second-guessing, or starting over. 😮‍💨

Lately? I’ve been leaning into something different:
Simple wins. The kind that don’t feel impressive, but actually move the needle.

Like:

✅ Choosing the sandwich you actually enjoy — and making it fit.
✅ Saying “I’m good” to that second drink because you’re thinking about how you want to feel tomorrow.
✅ Going to bed on time even if the laundry isn’t folded.
✅ Not freaking out when the scale doesn’t budge — because strength, energy, and confidence are showing up in other ways.

These aren’t big, dramatic changes. But they matter.
And honestly?
This is where I used to self-sabotage.
Because if it didn’t feel extreme or perfect, I’d assume it wasn’t working.

But sustainable change? It’s not about being perfect — it’s about being consistent enough to let the good stuff add up.

If any of that hits, you're not alone.
This stuff takes practice, patience, and sometimes a little stubborn discipline. But it’s worth it.

👉 Come hang out here for more real-life strategies to stay consistent — without starting over every Monday.

07/24/2025

Morning

07/23/2025

There’s a moment when it just clicks—and you realize:

“Oh wow… I’m actually doing this.”

For Mya, that moment didn’t come from a number on the scale.

It came when she said:

"I didn’t have to talk myself into my workout today… I actually wanted to do it."

Before we started working together, she struggled with feeling overwhelmed and unsure where to begin.

So instead of piling on more pressure, we focused on:

👉 Making movement fit her real schedule—not the other way around.

And that small change? It created massive ripple effects:

✅ Her energy soared
✅ Meals became easier—because they supported how she wanted to feel
✅ She stopped “starting over” and just kept going

Now, Mya’s proof that you don’t have to hustle harder.
You just need a strategy that works with your life—not against it.

✨ Don’t wait for perfect. Just take one aligned step.

DM me “START” and I’ll send you exactly what helped Mya break the cycle and build momentum.

Address

Smithville, ON
LOR2A0

Telephone

+12892602005

Website

https://bit.ly/m/christinejohnstonfitness

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