Self-Care Over 40 | Healthy Habits, Workout, Clean Eating, Routines, Time Management, Perimenopause

Jessica Crawford- Certified Health Coach | Wellness Coach | Growth Mindset Mentor
  • 5.0 (25)
  • Health & Fitness
  • Updated Weekly

**Top 5% Globally Ranked Podcast** Do you ever look at your life and wonder when you stopped feeling like you? Do you feel like you already know what to do but just can’t seem to stay consistent? Self-Care Over 40 is for the woman who is done putting herself last and ready to finally follow through on the healthy habits she knows she needs. If you’re navigating low energy, shifting hormones, stubborn weight, and a loss of confidence, this space will help you simplify your approach and stay consistent. Here, we focus on making self-care realistic and repeatable through better time management, supportive routines, clean eating, and a workout approach that fits your life not overwhelms it. This isn’t about learning more. It’s about doing what you already know in a way that actually sticks. I’m Jessica, a Certified Health and Wellness Coach, wife, and mom of three. I help women over 40 build consistent routines, strengthen healthy habits, and create a lifestyle that supports their energy, confidence, and self-care. If you’re ready to stop starting over and finally stay consistent, you’re in the right place. Let's Connect: Join the Facebook Group > Here Sign up for the Newsletter > Here

  1. 1d ago

    34. Do You Keep Replaying The Past? The Healthy Habits And Routines To Break The Rumination Cycle

    Do you find yourself replaying conversations, mistakes, disappointments, or unexpected life events long after they've happened? In this episode of Self-Care Over 40, we're talking about how rumination keeps us mentally stuck in the past and how learning to let go of what we cannot control can reduce stress, improve our well-being, and help us move forward with greater peace. As women navigating busy schedules, family responsibilities, careers, and even the challenges of perimenopause, it's easy to carry the emotional weight of situations we cannot change. Those thoughts can quietly drain our energy, impact our mood, disrupt our routines, and make it harder to stay consistent with the healthy habits that support our physical and emotional health. You'll learn how to recognize when you're holding onto something that is no longer yours to carry, practical ways to release it, and how shifting your mindset can help you create more peace, resilience, and presence in your daily life. If you've been struggling to let go of something from last week, last month, or even years ago, this conversation will encourage you to stop replaying the past and start living more fully in today. Next Steps: Book a 1:1 Coaching Calll> HERE Join The Self-Care For Women Over 40 Community Group Share with another woman over 40 who needs the reminder to, let it go To learn more: visit jesscrawford.com

    15 min

  2. 3d ago

    33. Stop Staying Up Late This Summer! Your Sleep Routine and NightTime Habits Are Costing You

    Summer has a way of making us loosen our schedules. The kids are out of school, vacations are planned, and staying up a little later feels harmless. But for women navigating perimenopause, letting go of the routines that support rest can have a ripple effect on energy, mood, workouts, clean eating, and overall well-being. In this episode, we're talking about why a consistent bedtime and wake time may be one of the most overlooked forms of self-care. I'll share how a few late nights quickly affected my energy, morning routine, workout consistency, and daily habits, and why returning to a simple nighttime routine helped me feel more like myself again. We'll discuss how sleep supports hormone health during perimenopause, why your morning routine actually starts the night before, and how creating a realistic evening routine can improve your energy, support healthy habits, and make time management easier throughout the day. If you've been feeling tired, overwhelmed, or frustrated that you can't seem to stay consistent with the routines that help you feel your best, this episode will encourage you to start with one simple habit: going to bed on time. Next Steps: Book a 1:1 Coaching Session> HERE Join The Self-Care For Women Over 40 Community Group Share this episode with another woman over 40

    19 min

  3. Jun 18

    32. Feeling Off Track This Summer With Your Routines? The Reset When Your Healthy Habits Stop Working

    Summer has a way of changing everything. The kids are home, vacations are planned, schedules shift, and suddenly the routines that once helped you stay consistent with your self-care, workouts, clean eating, and healthy habits don't seem to fit your days anymore. If you've found yourself feeling off track this summer, this episode is for you. We're talking about the two choices many women face during seasonal transitions: trying to return to the routines that previously worked or embracing the reality that a new season may require new systems, new habits, and a different approach to time management. You'll learn how to evaluate what's no longer working, identify what still serves you, and create simple routines that support your current season of life. Whether you're navigating perimenopause, managing family schedules, working from home, or simply feeling overwhelmed by the changes summer brings, this episode will help you build healthy habits that feel realistic and sustainable right now. Because self-care isn't about forcing old routines into a new season. It's about creating routines that support the life you're living today. Tune in for practical strategies to help you stay consistent, prioritize yourself without guilt, and create a summer routine that supports your wellness goals, workouts, clean eating habits, and overall well-being. Next Steps: Book a 1:1 Coaching Session>HERE Join Self-Care For Women Over 40 Community Group Share this episode with another woman over 40 who is feeling the pressure of the summer chaos Want to connect, jesscrawford.com

    15 min

  4. Jun 16

    31. Haven't Worked Out In A While, Knee Pain, Or No Time In Your Busy Schedule? This 1 Workout Is Your Answer

    Think you don't have time to work out? One of the biggest misconceptions women over 40 have is believing they need an hour-long workout, a gym membership, or the perfect fitness plan to improve their health. The truth is, one of the most effective workouts for women in perimenopause is often the simplest: walking. In this episode of the Self-Care Over 40 Podcast, I'm sharing how walking became the foundation of my fitness journey during a stressful season of life and why it remains one of my favorite recommendations for women who are beginners, managing knee or joint concerns, or struggling to stay consistent with exercise. We'll discuss the impact of a sedentary lifestyle, why getting more daily steps matters, and how walking supports heart health, fat loss, mobility, stress management, and overall wellness. You'll also learn how time management plays a critical role in building healthy habits and routines that actually fit your life. If you've been telling yourself you're too busy to work out, this episode may change your perspective on what's possible. In This Episode: Why walking is an effective workout for women over 40 How walking supports perimenopause health The hidden dangers of a sedentary lifestyle Walking for beginners and women with knee or joint concerns The connection between walking and sustainable weight loss How time management helps create consistent workout routines Simple ways to increase daily steps without feeling overwhelmed Building healthy habits that fit into real life Next Steps: Book a 1:1 Coaching Call >Here Join The Self-Care For Women Over 40 Community Group Share this episode with another busy mom who could benefit from walking Need to get in touch; reach out at jesscrawford.com

    19 min

  5. Jun 11

    30. Are You Chasing A Summer Body OR Building Healthy Habits And Routines In Perimenopause?

    Summer is here, and for many women over 40, that can bring a flood of insecurities, negative self-talk, and pressure to have the "perfect" summer body. Maybe you started focusing on your health months ago and feel great heading into the season. Or maybe you're looking in the mirror and feeling discouraged because you haven't reached the goals you set for yourself. No matter where you are on your journey, this episode is your reminder that self-care is not a destination. It is a lifelong commitment to caring for your physical, mental, emotional, and spiritual well-being. In this episode, we're talking about the summer body mindset that keeps so many women stuck in an all or nothing cycle. You'll learn why extreme diets, overhauling your routines, and trying to rush results often lead to burnout, frustration, and inconsistency. We'll also discuss how perimenopause can change the way your body responds to nutrition, workouts, and stress, making sustainable healthy habits more important than ever. You'll discover how to embrace and appreciate your body today, even if it carries extra weight, extra rolls, or cellulite, while still working toward your future goals. We'll talk about clean eating, consistent workouts, realistic routines, and time management strategies that support your wellness without taking over your life. Whether you've reached your goal weight or you're still working toward it, this episode will encourage you to celebrate your progress, keep moving forward, and stop waiting for a destination before you allow yourself to enjoy the journey. If you're ready to build healthy habits that last long after summer ends, this conversation is for you. Next Steps: Share with another woman in perimenopause feeling defeated about her summer body Join Self-Care For Women Over 40 Community Group Leave a 5 star rating and review Want more information or to reach out; www.jesscrawford.com

    19 min

  6. Jun 9

    29. Do You Show Up For Everyone But Have No Time For Yourself? The Healthy Habit Many Are Missing

    Self-care isn't always about what you do. Sometimes it's about what you choose not to do. If you've ever felt overwhelmed, overcommitted, or stretched too thin trying to meet everyone else's needs, this episode is for you. We're diving into the often-overlooked side of self-care: setting boundaries and learning to say no without guilt. As women over 40, it's easy to fill our schedules with obligations that leave little time for ourselves. But every time we say yes to something that drains our energy, we may be saying no to the healthy habits, workouts, clean eating, rest, and consistent routines that help us feel our best. In this episode, you'll learn how to recognize when you're overcommitting, how to align your choices with your priorities, and why protecting your time is one of the most important acts of self-care. You'll walk away with practical strategies to create healthier boundaries, improve time management, and stay consistent with the routines that support your physical, mental, and emotional well-being. Next Steps: Leave a 5 star rating AND review Join The Self-Care For Women Over 40 Group

    8 min

  7. Jun 4

    28. Healthy Habits Over 40: Self-Care Non-Negotiables That Keep Your Routines Consistent

    ************ Top 5 % Global Podcast************ **The Go-To Self-Care Podcast for Women over 40** As women over 40, especially during perimenopause, self-care can no longer be treated as an afterthought. The demands of life, family, work, and responsibilities can easily push our own needs to the bottom of the list. That's why creating self-care non-negotiables is one of the most powerful things we can do for our health and well-being. In this episode, we're talking about the importance of setting personal standards and boundaries around your wellness. Just as we have expectations for how others treat us, we need clear expectations for how we care for ourselves. From sleep and movement to nutrition, mindset, stress management, and spiritual well-being, self-care non-negotiables help create healthy habits, consistent routines, and a lifestyle that supports the vision you have for your future. You'll learn practical ways to evaluate your current routines, identify areas that need more attention, and begin creating self-care boundaries that protect your energy, support your health, and help you thrive through perimenopause and beyond. Next Steps: Join the Self-Care For Women Over 40 Community Group >HERE and the Self-Care Insider List >HERE Leave a 5 Star rating AND review Share this episode with another woman over 40

    20 min

  8. Jun 2

    27. Perimenopause Throwing You Off Your Routines? Try This Simple, Monthly Self-Care Reset Instead

    Feeling overwhelmed by all the changes that come with perimenopause? Wondering how to prioritize self-care when your energy, hormones, and responsibilities seem to be pulling you in every direction? In this episode, I'm sharing my simple monthly self-care reset routine that helps me evaluate my habits, reassess my priorities, and create a clear focus for the month ahead. As women over 40, especially during perimenopause, we often don't need more to-do lists, stricter routines, or dramatic life changes. What we need is clarity, intention, and self-care practices that actually support our current season of life. You'll learn how to identify the areas of your life that need attention, adjust routines that are no longer serving you, create realistic goals, and choose simple action steps that reduce stress instead of adding to it. If you're navigating perimenopause symptoms, low energy, weight gain, overwhelm, brain fog, shifting priorities, or simply feeling disconnected from yourself, this monthly reset practice can help you create more balance, consistency, and peace. In This Episode: Why a monthly self-care reset is essential during perimenopause How to evaluate your routines and habits each month The importance of focusing on only 2-3 areas of your life How to create simple, sustainable self-care goals Ways to reduce overwhelm and mental load Small lifestyle adjustments that support perimenopause wellness How intentional living creates more clarity and confidence Next Steps: Join the  Self-Care For Women Over 40 Community Group> HERE and sign up for the Self-Care Insider List>HERE Share this episode with another woman in perimenopause that needs a reset in her monthly routines Leave a 5 star rating AND review

    19 min
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About

**Top 5% Globally Ranked Podcast** Do you ever look at your life and wonder when you stopped feeling like you? Do you feel like you already know what to do but just can’t seem to stay consistent? Self-Care Over 40 is for the woman who is done putting herself last and ready to finally follow through on the healthy habits she knows she needs. If you’re navigating low energy, shifting hormones, stubborn weight, and a loss of confidence, this space will help you simplify your approach and stay consistent. Here, we focus on making self-care realistic and repeatable through better time management, supportive routines, clean eating, and a workout approach that fits your life not overwhelms it. This isn’t about learning more. It’s about doing what you already know in a way that actually sticks. I’m Jessica, a Certified Health and Wellness Coach, wife, and mom of three. I help women over 40 build consistent routines, strengthen healthy habits, and create a lifestyle that supports their energy, confidence, and self-care. If you’re ready to stop starting over and finally stay consistent, you’re in the right place. Let's Connect: Join the Facebook Group > Here Sign up for the Newsletter > Here

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