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  • The Power of Calm: 6 Simple Ways to Create More Peace in Midlife

    The Power of Calm: 6 Simple Ways to Create More Peace in Midlife

  • Your Body Needs a Beginning and an Ending

    Your Body Needs a Beginning and an Ending

  • The 7 Habits of Women Who Get Lasting Results

    The 7 Habits of Women Who Get Lasting Results

  • The 5 Habits That Changed My Midlife Metabolism

    The 5 Habits That Changed My Midlife Metabolism

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  • Hearty Turkey and Bean Chili

    Hearty Turkey and Bean Chili

  • Spicy Ginger Chicken & Chickpea Stir-Fry

    Spicy Ginger Chicken & Chickpea Stir-Fry

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    Chunky Monkey Protein Smoothie

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    Carrot Cake Protein Smoothie

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  • How added sugar and unbalanced meals may be affecting your energy after 50

    How added sugar and unbalanced meals may be affecting your energy after 50

  • Your Body Needs a Beginning and an Ending

    Your Body Needs a Beginning and an Ending

  • Making Bold Moves: A Conversation About Wellness, Work, and Aging Well

    Making Bold Moves: A Conversation About Wellness, Work, and Aging Well

  • Little Things That Build a Beautiful Life

    Little Things That Build a Beautiful Life

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Fitness

  • The Power of Calm: 6 Simple Ways to Create More Peace in Midlife

    The Power of Calm: 6 Simple Ways to Create More Peace in Midlife

  • How added sugar and unbalanced meals may be affecting your energy after 50

    How added sugar and unbalanced meals may be affecting your energy after 50

  • Your Body Needs a Beginning and an Ending

    Your Body Needs a Beginning and an Ending

  • Making Bold Moves: A Conversation About Wellness, Work, and Aging Well

    Making Bold Moves: A Conversation About Wellness, Work, and Aging Well

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@erinzell_healthandwellness

erinzell_healthandwellness

Author • Coach • Podcast Host
Strength, nutrition + healthy aging for women 45+ ✨ Creating stronger bodies + more intentional lives.
If your routine only works when life is calm, it d If your routine only works when life is calm, it does not work. If you are a woman over 50 who knows what to do but struggles to stay consistent when life gets busy, you are not alone. Work, family, holidays, travel, and changing energy can make it feel like you are always starting over. You do not need more pressure or a stricter plan. You need a simpler approach that can adjust with your life. That is what I help women over 50 do. Simplify their health, feel strong in their bodies, and stay consistent through every season. If you are tired of starting over, you are in the right place. 💛 #fitover50 #fitover40 #midlifewellness #onlinefitness
If taking care of yourself keeps slipping to the b If taking care of yourself keeps slipping to the bottom of your list, make the next step smaller. You don’t have to cook everything from scratch or find a full hour to exercise. Choose a few things that help you feel better. Give yourself an easy way to follow through, even on your busiest days. Keep a simple dinner on hand. Put a short walk on your calendar. Let the laundry wait while you get some sleep. Today, take time to rest or enjoy some gentle movement. Then spend a few minutes making the week ahead a little easier for yourself. What’s one thing you make time for because you know you feel better when you do it? 💛
Eat more protein. Lift weights. Get your steps. Eat more protein. Lift weights. Get your steps. Sleep eight hours. Manage your stress. And somehow find time for self-care. 😅 If taking care of yourself feels like another full-time job, this is for you. You do not need to do everything perfectly. You need a few simple & consistent habits that fit your real life. A 20-minute walk still counts. A meal does not need to be perfect to nourish you. Workouts that give you energy vs leave you exhausted The best routine is one you can actually live with. One that gives you energy, helps you feel strong, and leaves room to enjoy your life. That is the heart of my latest podcast episode and blog, The Power of Calm. Visit erinzell.com for the latest blog post or to subscribe to my newsletter Or Listen to the podcast A Well Lived Life by Erin Zell #fitover50 #midlifewellness
You do not have to finish everything before you ar You do not have to finish everything before you are allowed to rest. I need this reminder, too. I can move from teaching to coaching, answering messages and working on the next project, then sit down at night with my mind still going. In my latest episode of A Well Lived Life, The Power of Calm, I’m sharing six simple ways to create more space in your day, even when life is full. We talk about stress, sleep, and small practices you can try, from protecting your first few minutes of the morning to giving yourself time to wind down at night. Choose one. Practice it for a week. See how you feel. 🎧 Listen to The Power of Calm on Apple Podcasts or Spotify. What helps you slow down and feel more like yourself? I’d love to hear.
Most women over 50 don’t need another complicated Most women over 50 don’t need another complicated plan. They need a few simple foundations they can return to again and again: • NOURISH your body with enough protein and real food. • MOVE throughout your day. • STRENGTHEN your muscles to protect your metabolism, bones, and independence. • RESTORE with sleep, recovery, and stress support. • THRIVE by creating habits that fit a life you actually enjoy. These are the five foundations I use in my own life and with the women I coach. They are also the heart of my book, The 5 Foundations of a Better Body Over 50. You do not have to do everything perfectly. Start with one foundation and build from there. Which foundation needs more attention in your life right now? The book is available at erinzell.com or through the link in my bio. #midlifewellness #fitover50 #5foundationsofhealth #erinzellhealthandwellness
This spoke to me💛 I'm working towards Less press This spoke to me💛 I'm working towards Less pressure. More intention. Less perfection. More consistency. Less about adding more, and more about choosing what truly supports your life. Maybe this season isn’t about becoming someone new. Maybe it’s about creating a life that feels more like you. Which part of this sounds like something you're craving more of in your life? #wellnesswomen #over50 #erinzellhealthandwellness #awelllivedlifebyerinzell
Getting older isn’t a flaw that needs fixing. It’s Getting older isn’t a flaw that needs fixing. It’s a privilege not everyone gets to experience. Aging well isn’t about trying to look 30 again. It’s about caring for the body that is carrying you into your next chapter. It’s building strength so you can keep doing what you love. It’s eating well, walking often, protecting your energy, and making time for the people and experiences that matter. At 57, (almost 58) I’m not trying to turn back the clock. I want to move forward feeling strong, healthy, confident, and fully present in my life. That’s what aging well means to me. 💛 What does it mean to you?
Pumpkins, farm stands, fresh veggies, hot apple ci Pumpkins, farm stands, fresh veggies, hot apple cider and a little fall fun with Cami. A Sunday well lived. 🎃🍎🧡 #cervellifarmstand #fallvibes🍁 #pumpkinpatch
Personalized targets for protein, carbs, and fat. Personalized targets for protein, carbs, and fat. Daily workouts. A weekly meal plan and simple recipes, all delivered right to your phone. No more piecing together random workouts, planning every meal, or wondering if you’re doing the right things. For years, I thought eating less and doing more cardio was the answer. But the rules that worked years ago were no longer working for my body. At age 55, when I began eating enough, prioritizing protein, and strength training consistently, my body finally started to respond. This is a clear plan for women who want to build strength, lose fat, and feel better after 50. $79 a month with code VIP2026 at checkout. Erinzell.com/coaching | Monthly Program Ready to stop guessing? Send me a message and I’ll help you get started.
Last night at 2 a.m., I was comparing fall loafers Last night at 2 a.m., I was comparing fall loafers and looking at the 345th rug option for our dining room. Apparently, those decisions were urgent. 😂 My body was tired. My brain had picked up a clipboard. It reminded me that being tired and being ready for sleep are not always the same thing. Our bodies look for cues throughout the day, from morning light and movement to the signals we give ourselves that the working, deciding and responding are finished for the night. I turned my restless night into a new article: Your Body Needs a Beginning and an Ending If your brain refuses to go to bed even when your body is exhausted, this one is for you. Read it here: https://erinzell.com/your-body-needs-a-beginning-and-an-ending/ If you enjoy it, you can also subscribe to The Well Lived Edit while you’re there. It’s where I share a little wellness, food, home, style and real midlife living.
For years, I’ve helped women think about how they For years, I’ve helped women think about how they want to feel in their bodies. Lately, I’ve been thinking more about how we want to feel in our lives, too. ❤️ Strong. Healthy. Connected. Inspired. And excited about what’s ahead. That’s the heart behind A Well Lived Life. If you’ve seen me sharing my book, podcast, and new website, you might be wondering how all these pieces fit together. FASTer Way coaching, strength, nutrition, and yoga are still very much part of my world. I love helping women feel stronger, build confidence, and discover what they’re capable of. That work continues—and there’s more I want to explore with you. Because wellness is the foundation of a well-lived life. Taking care of ourselves gives us the strength and energy to enjoy the life we’re building. And that opens up some wonderful questions: What helps me feel strong, healthy, and more like myself? What brings me joy—and how can I make more room for it? What still fits this season of my life, and what am I ready to let go of? What would I love to explore or try now that I’m making more time for me? Moving earlier this year brought some of those questions to the surface for me. Choosing what to bring into our new home made me think about what I wanted to carry into this next chapter of my life, too. I began paying more attention to my surroundings, my routines, even my wardrobe—and how those everyday choices made me feel. That curiosity has grown into A Well Lived Life. A place to talk about building muscle and eating well, but also finding more calm, creating a home we love, nurturing friendships, discovering purpose, and finding joy in an ordinary day. I’m exploring all of this right alongside you. Through my coaching, yoga, book, podcast, and the things I’m creating next, I hope to offer ideas and encouragement that help you create a life that feels more like yours. Thank you for cheering me on as this takes shape. It’s been such a meaningful adventure, and I’m excited to keep sharing it with you. What’s something you’d love to make more room for in this season of your life? Cheering you on, Erin ❤️
You know how to follow a plan. But what happens wh You know how to follow a plan. But what happens when the weekend comes, your schedule changes, or motivation disappears? After years of coaching women, here’s what I’ve noticed: the women who create lasting results have imperfect weeks, too. Their schedules change. Their motivation fades. Dinner doesn’t always go according to plan. But they’ve developed habits that help them keep returning to what matters—and that makes a difference. 💛 In my newest episode of the Podcast - A Well Lived Life, I’m sharing The 7 Habits of Women Who Get Lasting Results. We talk about movement, nourishing food, mindset, and the small choices that help you build a stronger body and more trust in yourself. I also share real client stories and a few ideas from James Clear’s Atomic Habits. If you’ve ever felt caught between being completely “on” a plan or completely “off,” this conversation is for you. Listen with one question in mind: Which habit could make caring for myself a little easier this week? 🎧 Listen on Apple Podcasts or Spotify, or visit the podcast page through my website. www.erinzell.com/podcast
OVER 50? Your body is keeping score. 😂 For years, OVER 50? Your body is keeping score. 😂 For years, it covered for your nonsense. Stayed up too late? It rallied. Skipped lunch? It made do. Survived on coffee, stress and three almonds? It kept the lights on. But now? Your body keeps receipts - and may file a formal complaint by 2:47 PM. 1. SLEEP IS PART OF THE PLAN. Stay up until midnight watching women organize their refrigerators and your body will contact you in the morning. It will not be friendly. 2. COFFEE IS NOT BREAKFAST. Even if it contains collagen. Even if the mug says “Blessed.” Your body needs protein, fiber and actual nutrients, not caffeine and positive affirmations. Eat the eggs. 3. MUSCLE IS YOUR RETIREMENT PLAN. Strength training isn’t punishment or an attempt to look 25. It’s preparation for carrying groceries, lifting your suitcase and getting off the floor at 80. Your muscles need a job. Give them one. 4. WALKING COUNTS. You don’t need to crawl away from every workout questioning your will to live. Walk after dinner. Walk while listening to a podcast. Walk away from conversations that should have been emails. It all counts. 5. YOUR NERVOUS SYSTEM KNOWS WHO ANNOYS YOU. You can eat organic spinach and take every supplement—but if you’re constantly stressed, overscheduled and saying yes when you mean no, your body knows. Boundaries are a wellness practice. 6. YOUR BODY ISN’T BETRAYING YOU. It may be asking for more sleep, strength, protein, recovery—or an appointment with your doctor. Listen. Ignoring a warning light has never improved a car, and it isn’t a strong healthcare strategy either. 7. JOY BELONGS IN THE PLAN. Take the trip. Wear the dress. Sit in the sunshine. Laugh with your friends. Buy the good olive oil. Being healthy isn’t only about living longer. It’s about feeling well enough to enjoy the life you’re creating. Feed your body. Strengthen it. Walk it. Let it sleep. Take it to the doctor. Take it somewhere beautiful. After an imperfect day, don’t wait until Monday. Your body doesn’t need another fresh start. It needs you to just keep going. Which one is your body currently emailing you about in ALL CAPS? 😂
One of the biggest mistakes I see women make when One of the biggest mistakes I see women make when trying to create a healthy lifestyle is believing that one off-plan meal, one missed workout or one crazy week means they’ve failed—and need to start all over again. You don’t. 🤍 A healthy lifestyle isn’t built by doing everything perfectly. It’s built by learning how to return to the habits that make you feel your best. Your next good choice still counts. Mine today: movement, protein, water and getting back to the basics. If you’re ready to take one simple step toward improving your health, join us for my October Walking Challenge on Facebook. We’re getting outside, tracking our steps and encouraging one another all month long. DM me STEPS and I’ll send you the event link! 👟 #ProgressOverPerfection #ConsistencyOverPerfection #WalkingForHealth #WomenOver50 #HealthyAging #StrongerAfter50
I’m so excited to officially introduce you to my p I’m so excited to officially introduce you to my podcast, A Well Lived Life. 🎙️ This podcast is for women who want to build stronger bodies, live with greater intention, and create lives that feel healthier, richer, and more fully their own. Of course, we’ll talk about wellness, strength, and mindset. But we’ll also widen the conversation to explore what it means to live well in midlife—with greater purpose, simplicity, joy, and intention—and the small choices that add up to a life well lived. If you’re new here, begin with Episode 1: Health Is Wealth—a conversation about why our health is the foundation that allows us to fully enjoy everything else we’re working so hard to create. You can listen on Apple Podcasts or Spotify, or visit the podcast page on my website. I’d love for you to follow the show and share it with a woman who might enjoy these conversations too. Because wellness is the foundation of a well-lived life. Enjoy listening—I’d love to hear what you think! 🩵 Erin
Strength training over 50… what nobody told you. 💪 Strength training over 50… what nobody told you. 💪 I started at 55 with a pair of five and eight-pound dumbbells. Today, I lift three times a week, choosing weights that continue to challenge me. But it took time to get here. When you hear “lift heavy,” it can sound like you’re supposed to reach for the biggest dumbbells on day one. What gets lost in that advice is the process. You start with a weight you can control. You learn the movements. You keep showing up. And as you get stronger, you gradually ask a little more of yourself. Those five- and eight-pound dumbbells were exactly what I needed at the time. I wouldn’t be lifting what I lift today without starting there. And I’m still building. Still challenging myself. Still learning what my body can do. That’s what I want you to know: you don’t have to arrive strong. You become stronger through the work you repeat. We’ve spent so many years thinking about making our bodies smaller. I want more women to discover how good it feels to make theirs stronger—and more capable of living the life they love. Start where you are. Give yourself time to grow. Follow along for simple, practical ways to build strength and age well. 🤍 You've got this, Erin #StrengthTrainingOver50 #StrongAfter50 #WomenWhoLift #HealthyAging #The5Foundations #AWellLivedLife #ErinZell
Health is more than a workout or what’s on your pl Health is more than a workout or what’s on your plate. It’s also how you sleep, manage stress, care for your mind, and show up for the life you want to live. That bigger picture is why I wrote The 5 Foundations of a Better Body Over 50. It’s a practical starting point for building strength, eating well, and creating habits you can actually live with. You don’t have to change everything at once. Start with a foundation, and build from there. Be well, Erin 🌿 You can find the book here: https://www.amazon.com/dp/B0HK2VDSXY
Yes, I’ve been quietly building over here… writing Yes, I’ve been quietly building over here… writing, recording, creating...and bringing a vision that has lived in my heart for a long time to life. 🐚💛 Stay tuned! looking forward to sharing more with you very soon.
Okay…this moment feels pretty BIG. 🥹📖 After month Okay…this moment feels pretty BIG. 🥹📖 After months of writing, editing, designing, revising..and then revising some more 😂 I’m finally holding the first printed proof of my book in my hands! The 5 Foundations of a Better Body Over 50 is a practical guide for women who want to build muscle, lose fat, feel stronger and more energized, and age well - without dieting or extremes. My years of health coaching and that I strategies I teach in a book. There are still a few final touches to make, but we’re getting so close! I'm so excited to share this with you! Would you like to be one of the first to know when it’s available? Drop a 💛 below! #WomenOver50 #HealthyAging #fitover50 #StrengthAfter50 #MidlifeWellness
Consider this your Monday afternoon reminder: the Consider this your Monday afternoon reminder: the day isn’t over. 😉 Maybe the workout didn’t happen this morning. Maybe your Monday started with good intentions and then…life. You don’t need to write off the day or wait until next Monday to begin again. Put on your sneakers and take the walk. Ten minutes. Twenty minutes. Around the block. After dinner. It all counts. And the timing couldn’t be better because tomorrow we kick off STEPtember...30 days of making walking one of the simplest ways we can support our health. No perfection required. Just make some time for walking each day. You'll be glad you did. Keep going. ❤️ Erin 👟 Who’s joining me for the 30 day walking challenge?
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