Feel Better, Live Stronger: Why 80/20 Living and Moving More Might Be the Wellness Reset You’ve Been Craving
- Jill Washecka
- Apr 19
- 3 min read
If you’ve ever said to yourself, “I know what to do, I just can’t seem to stick with it,” you’re not alone—and you’re not broken.
As women, especially in midlife, we juggle so many roles...caregivers, professionals, partners, friends, the default birthday gift reminder system (just me?). Somewhere in the chaos, our health can take a back seat. Not because we don’t care, but because life is… a lot.
But here’s the good news: you don’t need to overhaul your life or follow a “perfect” plan to feel dramatically better. You just need a doable routine built around two simple foundations:
Move your body regularly
Nourish it with real food most of the time
Let’s break that down.
Movement: The Free Mood Booster You’re Probably Not Using Enough
Regular exercise is one of the most underutilized tools for physical and mental health—especially for women in perimenopause and beyond. You don’t have to train for a marathon or live at the gym like me. You just have to start moving consistently.
The research is clear:
Women who engage in regular physical activity report a 32% lower risk of depression compared to those who are inactive (Harvard T.H. Chan School of Public Health).
Just 150 minutes of moderate exercise per week (think brisk walking, lifting weights, a dance class) can reduce the risk of cardiovascular disease by up to 30%.
Exercise has been shown to improve sleep, cognitive function, muscle mass, and bone density—all major wins.
And let’s be real: it’s not just about the stats.
It’s about putting your jeans on and not having them dig in by 3 p.m.
It’s about walking up a flight of stairs without feeling winded.
It’s about having energy to play with your kids, take the trip, or just feel like yourself again.
The 80/20 Rule: Because You’re a Human, Not a Robot
If you've ever sworn off carbs, sugar, or wine only to end up face-deep in a pint of ice cream three days later… you’re not weak. You’re just trying to live in extremes, and that rarely works long term. A client tried to do 75 hard and within less than 30 days, he had quit and gone straight off the cliff.
Enter the 80/20 approach:
80% real, nutrient-dense food such as lean protein, veggies, fruit, whole grains, healthy fats.
20% flexibility— date night, a glass of wine, ice cream at the beach, your kid’s birthday cake.
This isn’t about being “good” or “bad.” It’s about building habits that are sustainable and don’t feel like punishment.
Studies show that diets focused on whole foods lead to:
Improved digestion, mood, and energy
More stable blood sugar (key for hormone health!)
Reduced risk of chronic disease
But just as importantly, people who allow flexibility are more likely to stick with their habits long-term. Why? Because they don’t feel deprived. They’re living real life and making space for it.
What Happens When You Commit to This Combo?
You start to feel different. Not just “look better in photos” different (though that might happen too). We’re talking:
More energy
Less bloating
Improved mood
Fewer cravings
Stronger muscles and bones
More confidence in your own skin
And maybe best of all—you start to trust yourself again.
You Deserve to Feel Good
Not in a few months. Not when you lose 10 pounds. Not when life slows down (spoiler: it never does).
You deserve to feel good now—and it starts with showing up for yourself in small, repeatable ways.
So go for that walk. Prep a meal with real food. Choose movement that brings you joy. And yes, pour the wine or have the cookie when it fits in the 20%.
This isn’t about being perfect. It’s about being consistent enough to feel the difference—and once you do, you won’t want to go back.
Ready to take the first step? Let’s build a routine that works for your life. One that honors your goals and your reality. Because when you feel good, you show up better in every part of your life—and that ripple effect is powerful.
Comments