Food For Your Soul: Dawn McGee
Rebuilding healthy habits in midlife isn’t about chasing perfection, it’s about knowing your season, adjusting with intention, and starting where you are.
Life is a series of seasons. Not just spring, summer, fall, and winter, but seasons of focus, of rest, of growth, and of rebuilding. Right now, I’m moving from one season to another, from a season of recovery to a season of rebuilding after surgery.
It isn’t easy to move into a new phase of life. It’s not like flipping a switch. But these changes are a necessary part of growth. Sometimes, when we begin a new season of life, it’s harder to keep up with our healthy habits. It takes time to adjust. Our schedules change, and so do our priorities.
So how can you create a healthy lifestyle throughout life’s seasons? Here are a few simple tips to help you.
Rebuilding Healthy Habits In Midlife Starts With Naming Your Season:
No matter what season of life you’re in, it’s so important to recognize it–and respect it.
Maybe you’re in a season of rest after a whirlwind of busyness. Maybe you’re in a season of growth, chasing new goals. Or maybe you’re maintaining balance, and doing your best to keep moving forward.
For me, recovery meant a lot of rest, gentle movements, and focusing on healing. But now, I’m ready to shift gears. I want to build back my strength, get back to playing pickleball without feeling winded, and reclaim my energy. In other words: I’m entering a new season.
Ask yourself: What season am I in right now? Am I in a season of rest, recovery, growth, or balance?
Whatever your season, it deserves your attention. And once you name it, you can be more intentional with your energy, your habits, and your focus.
Find And Maintain Balance:
It’s hard to find balance in life. And when you find it, you won’t want to let go of the habits you’ve created!
But a new season means it’s time to rebalance your life. Sometimes finding balance again is a matter of tweaking your schedule or your routines. Other times, you’ll need to start from scratch.
You don’t have to be “all in” or “all out.” Life isn’t black and white, it’s about shades of balance. You can focus on a goal and still enjoy the occasional indulgent dinner. You can be in a rest-and-recovery season without letting go of your core healthy habits.
Right now, I’m blending two seasons: the joy of social gatherings and the drive to rebuild strength after foot surgery. I just got back to the pickleball court, and that’s the start of my next season–moving more, pushing a little harder, rebuilding my cardio and strength.
A balanced life requires regularly asking yourself if anything is no longer working. It requires active investment in your long-term well-being.
What can finding and maintaining balance look like?
- Still eating nourishing food, even when your schedule is packed.
- Still finding ways to move, even if it’s different than usual.
- Still prioritizing hydration, rest, and recovery.
- Still keeping an eye on stress and managing it proactively.
5 Ways To Start Rebuilding Healthy Habits In Midlife When You’re Stuck In A Rut:
Maybe you’ve been stuck in a rut. Maybe life has thrown you curveballs. You’re not alone! We all face ruts occasionally. You can break free. Heres how:
1. Start Simple:
Add a little more time to your workouts. Bump up the intensity a notch.
2. Get Excited About New (Or Old!) Activities:
Maybe it’s time to revisit something you used to love, or explore something totally new.
3. Set Fresh Goals:
Give yourself something to work toward, slowly but surely.
4. Refresh Your Nutrition:
If you’ve been cycling through the same handful of easy meals, spice it up! Try a new restaurant, cook a new recipe, or explore seasonal foods.
5. Honor All Six Plates:
Movement, nutrition, hydration, sleep, stress management, and supplementation still matter.
Rebuilding Healthy Habits In Midlife Starts With Small Steps And Steady Momentum:
You don’t have to make every change immediately. Start where you are, not where you think you should be. Make the small, meaningful changes that will have a big impact and give you the motivation to keep going.
Since I’ve been easing back into activity after recovering from foot surgery, I’m not quite where I was six months ago, and that’s okay. Recovery takes time. What matters is that I’m showing up and building from where I am.
Build gradually. Add a little more intensity or duration each week. More movement, more strength, more joy. Be consistent. Weekend warrior syndrome is real! Don’t save your activity for Saturdays. A few minutes each day beats a couple hours once a week.
Plan ahead. What do you want to be able to do by midsummer? Hike a certain trail? Play a sport? Chase your kids or grandkids without getting winded? Start preparing now.
If you’re not sure where to start, take a walk. Make it longer than your usual stroll. Walk a little faster. Find a new route. Add some squats and planks. That’s how momentum builds—step by step.
You Can Do It!
As always, what I hope for you is a life you love, without giving up the things that bring you joy. And if you’re looking for a little accountability or support as you reset your routine, I’m here.
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About The Author:
Dawn McGee is a Nutrition Evangelist and Lazy Cook. She is super passionate about putting the fun back into being healthy and does that by teaching women how to eat to serve their body, brain, and soul so that they can get off the sidelines and back to doing all of the things that bring them joy. She works with women who are ready to make their health a priority and just need someone to help them get started and guide them through the process.
Dawn has been coaching clients in person, online, in groups, and in a 1:1 capacity for more than a dozen years. Prior to becoming a nutrition and fitness coach, she spent over 25 years in the high-tech industry, so she truly understands the life of busy professional women.
Are you a fellow professional in the fitness or wellness industry? Did you know that Dawn spent 35+ years honing her skills in sales, marketing, and business strategy–and 20+ years in the Wellness industry? Now she is using what she knows to support entrepreneurs like you. If you’re ready to move into the next phase of your business journey, schedule a complimentary call with Dawn here or email her at
