Going on a low-calorie diet. Following crash diets in between. Sweating it at the gym for 2 hours. And yet not seeing any results? You might be doing it all wrong. Fitness does not necessarily mean pushing yourself to the extreme. It means following the right technique and being consistent. At 52, fitness and wellness coach Tatch credits her fitness to seven simple and boring habits she follows. Tatch, who has over 214K followers on Instagram, has now revealed the 7 boring habits she follows to stay fit and lean at 52.Morning workoutsWhat is the first thing you do in the morning? Tatch starts her day with 20-minute strength training sessions. “I’m not in the gym for hours. Just 20 minutes of strength training 3 to 4 days a week,” she says in a post shared on Instagram. She starts her day with exercise, and she prefers it that way; and it gives her the energy to ‘own’ the day. Sleeping and waking at the same time every dayYour sleep and wake cycle has a lot to do with your overall health. Tatch prefers to go to sleep and wake up at the same time every day, even on weekends! “Midlife me doesn’t mess with my circadian rhythm. Sleep is how I recover, regulate my hormones, and wake up actually feeling good,” she shares. To stick to the routine, she aims to get in bed by 10 or 10:30 p.m. and wakes up around 5-6 a.m.Hydration is the keyTatch drinks 3 liters of water daily, starting with 1 liter mixed with a half-teaspoon of Himalayan salt. “Hydration hits different when you’re over 40. I add 1/2 teaspoon of Himalayan salt to my first 1L water to replenish electrolytes,” she says. Hydration supports her energy, digestion, and hormonal health, and also keeps her skin, hair, and nails looking great. “I always have a bottle of water on my nightstand so I see it first thing when I get up,” she reveals. Eating protein with every meal, and planning her mealsTo eliminate the stress caused by what to eat, Tatch plans her meals in advance. In every meal, she includes protein to stay satiated, maintain muscle, and balance hormones, crucial in midlife. Walk, walk, walkThe fitness coach swears by walking. She aims for 7,000-8,000 steps daily, even on rest days. “Movement is non-negotiable,” she stressed. A short walk boosts digestion, mood, and overall health without requiring fancy equipment. She follows it for the rest days as well. “Rest doesn’t mean zero movement,” she clarified.Journaling and meditation
Tatch also spends five to 10 minutes journaling or meditating every day. “Now that I’m older, I’ve realized how important rest is for my health,” she said, further emphasizing how this process absolutely calms her mind and lowers her stress levels.No phone after 8 pAnother habit that Tatch swears by is limiting phone use at night. By 8 p.m., she switches her phone to airplane mode. In case of emergency, she still has a landline. “This way, I can protect my peace before bed without worrying about late-night messages or emails. If it’s urgent, they know where to find me!” she revealed.
The fitness coach does not view these things as hacks, but small habits that is fulfilled every day and help her stay energetic, strong, and feeling good.
