299 ☯️ Sleep, Stress & Simple Habits for Thriving in Midlife with Erin Clifford

Wendy Valentine welcomes wellness expert, author, and coach Erin Clifford for a practical, no-hype conversation about creating work-life harmony in midlife. Erin shares why “balance” is a myth, how tiny, realistic habits outpace big overhaul plans, and why values, boundaries, and flexible routines are the true foundations of health. From stress and sleep to movement, nutrition, and corporate wellness, Erin reframes thriving as a personalized, sustainable path—one you can start today with small wins that add up. We also dig into her new book, Wellness Reimagined, a part-book, part-workbook guide to building a wellness plan that actually fits your life.

 

What You’ll Learn

• The difference between work-life balance and work-life harmony—and why harmony wins
• How to identify your top values and use them to set healthy, self-honoring boundaries
• Simple starter habits for nutrition (think whole foods, fiber, protein) without rigid rules
• Easy ways to move more (walks, bands, yoga, pickleball) even if you “don’t like exercise”
• Why sleep, stress management, and routines are the glue that hold wellness together
• The power of choosing one small habit at a time to build momentum and confidence
• How to create a personalized wellness plan using Erin’s “choose-your-own-adventure” approach
• Reframing midlife as a fun, freeing chapter for reinvention—not perfection
•  

🎧 Tune in now at https://TheMidlifeMakeoverShow.com or wherever you listen to podcasts!

 

✨Read the blog: 299 ☯️ Sleep, Stress & Simple Habits for Thriving in Midlife with Erin Clifford at https://wendyvalentine.com/sleep-stress-simple-habits/ 

 

👉 Connect with Erin Clifford

https://erincliffordwellness.com/ https://wellnessreimaginedbook.com/ Instagram: https://www.instagram.com/erinwellness/ Facebook: https://www.facebook.com/erincliffordwellness/ YouTube: 
just, one simple thing I do a lot with people is
just don't look at your phone the first like half
hour you get up, right? Just like simple. And do
one thing instead that makes you feel good.
Whether that's a little gratitude, practice,
movement, have, you know, even just sit like my
husband sits and still reads the paper, newspaper,

(00:21):
this coffee, you know, little stuff like that. And
you know, if you only have time for one thing,
like if you're like, I'm really busy, I want to
add something in. I always tell people, what is
your jam? What is the one lifestyle thing that if
you do every day is going to really help you?

>> Wendy Valentine (00:36):
Hey there beautiful. I'm Wendy Valentine, your
host of the Midlife Makeover show, where it's
never too late to wake up to your best life.
Whether you're navigating a career change, empty
nesting, menopause, or wondering what's next,
you're in the right place. Every week I'll bring
you real talk, laughs and inspiring conversations

(00:57):
with experts and extraordinary women who've
transformed their lives from self care and
relationships to starting over and finding
freedom. This is your time to reinvent, rediscover
and reignite the woman you were always meant to
be. So hit that subscribe button and let's rewrite
the rules of midlife. Your new adventure starts

(01:18):
now. Foreign if you haven't heard the news yet, my
book, Women Waking up the Midlife Manifesto for
Passion, Purpose and Play is finally here ready

(01:39):
for you to read, soak up the wisdom and change
your life. This isn't just another self help book.
It's a step by step guide to help you break free
from what's holding you back, rediscover your
strengths and design a life that feels full of
purpose, joy and freedom. Whether you're
navigating divorce, career changes, health

(02:02):
struggles, or, just that restless midlife feeling,
these seven steps will help you reinvent yourself
and step into the next chapter with confidence.
You can grab the book wherever books are sold in
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(02:24):
go along with the book, including the Women Waking
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one quick favor, if you've already grabbed your
copy, thank you from the bottom of my heart.
Please take a moment to leave a Review on Amazon.

(02:45):
With over 40 million books on Amazon, your review
makes this one more visible so other women can
find it too. And together, we can change lives. So
grab your copy, leave a review, and let's wake up
to our best selves together.
Welcome back to the Midlife Makeover Show. I'm

(03:06):
your host, Wendy Valentine. Today's guest is the
fabulous Erin Clifford, a national wellness
expert, author, speaker, consultant, and coach
who's on a mission to help people design lives
filled with vitality, joy and purpose. With the
powerhouse background in mental health, nutrition,
fitness, and lifestyle management, Erin knows that

(03:29):
there's no one size fits all when it comes to well
being. Her approach is all about realistic,
sustainable strategies that support your unique
life, not the wellness trends that fizzle out
after a week. We'll be diving into everything from
stress and and sleep to creating healthier
relationships and harmonizing the many areas of

(03:50):
your life without chasing the elusive idea of
quote, unquote balance. Aaron's new book, Wellness
Reimagined, offers a refreshing take on what it
really means to thrive in midlife and beyond. If
you're ready to find more flow, joy and alignment
in your life, then buckle up. This conversation is

(04:11):
packed with wisdom you can actually use. Please
welcome Aaron to the show.

>> Erin Clifford (04:17):
Thanks for having me today.

>> Wendy Valentine (04:19):
Thank you for being here.
I told you before, before we hit record, that I
was going to announce something. One thing that I
really noticed that you're so different than all
the other guests that I've had because I was
reading your about page and how you kind of got
into what you do. And there's one common thread

(04:41):
that with all of my guests that I've had 300 plus
guests, that everyone was their own guinea pig,
that they had some type of personal challenge that
they overcame, and then they ended up teaching
what they learned and what they lived. And what
was really fascinating with you was it was

(05:03):
actually at least that, I don't know that you
didn't really have a personal challenge, but you
observed the personal challenges and others, and
that was your motivating factor to do what you do.
Now. Is that, Is that right?

>> Erin Clifford (05:19):
Yeah. I mean, obviously I have had some personal
challenges. Yeah.

>> Wendy Valentine (05:22):
Yeah. Oh, yeah.

>> Erin Clifford (05:23):
You're like, you know, one of the big motivators,
though, was I kept seeing, like, stuff in
different groups of people, you know, so when I
taught, you know, I taught high school in the
inner city in Chicago, and I would, you know, I
would see, like, my students, and their families
really struggling. And then, like, when I started
went, to law school, That I started practicing. I

(05:44):
saw the same thing with all lawyers of like
different ages, different groups. And I was like,
you know what? There is just something going on
like culturally where we're all really struggling
with our own wellness, which, because I really
define wellness, right? It's not just the physical
stuff, but it's the mental, it's emotional, it's a
spiritual, spiritual. But really struggling to

(06:04):
find that harmonized way, like to feature our
wellness in our lives.

>> Wendy Valentine (06:09):
Yeah, yeah. And what is the difference really
between there's harmony and then there's balance?

>> Erin Clifford (06:16):
Yeah, what is the difference? So I actually, I
hate that word balance all the time. Like, you
know, as a woman you should have a great like work
life balance. And I'm like, seriously, like that's
not gonna happen. Like I literally, when I do
presentations for groups, like I have like
somebody in like a suit walking tightrope trying
to make it work. Because I just think, you know,

(06:38):
like that is, you know, having balance means
everything is equal and everything is just like
perfect. And that's just not reality, you know.
Well, and that's sort of where I came up with that
idea of having like work, life, harmony. Like how
can you harmonize your life domains and really,
you know, do it in a way that works for your
lifestyle? Because some people I work with, some
groups I go and speak to, like, they actually

(07:00):
really like their jobs too, too just as much as
they love being with their families. But they're
sometimes struggle to find, you know, the right
amount of time to spend in all these different
spaces or to spend on their self care. So like,
let's make it a little more self compassionate and
think about, you know, how can I carve out in
these different domains the harmony that works for
me and not feel bad about it if it's not perfect.

>> Wendy Valentine (07:22):
I love that you said that harmony that works for
you. Because what works for me is going to be
different than what works for you. Obviously we
have different lives, different families,
different careers, different where we live. Like
there's all sorts of things going on. I always
think of harmony too, right? It makes me think of,

(07:43):
well like you have singers that are harmonizing
and they're different singers, right? They're,
they have different tunes, different notes, but it
all comes together in harmony. And that's really
what it is, right? in, in combining like that
holistic approach of the physical, the mental,
emotional, the spiritual, the foods that you eat,

(08:03):
how you move, everything. And it's creating that
holistic approach and that harmony for sure.

>> Erin Clifford (08:11):
And that was part of too how I got that concept.
Growing up, I used to sing in a choir. I used to
do theater in Chicago. So I always liked that idea
of, you know, how do we make this work together?
You know, so it sounds beautiful.

>> Wendy Valentine (08:24):
Yeah, exactly.
So, let's go back a little bit. You.
You.
Well, and since I did read your about page,
growing up, you were pretty healthy. I remember I
read the part about whole foods, and you were
fascinated by all the different foods. It's like,
oh, okay. Then you started teaching, and then you
were observing with some of the kids, like. Like,

(08:46):
you said, like, how. How some kids could be
unhealthy. Now, did you. Was there a link between
the kids that were unhealthy and how they were
doing in school with their. With their grade?

>> Erin Clifford (08:56):
The one thing, like, I would notice is, you know,
like, when we had, like, homeroom in the morning,
you know, my students would come in and they would
have, like, you know, they're flaming hot Cheetos
and like, a Sprite or, you know, Mountain Dew and,
like, you know, and then they would kind of be,
like, hyped up and I'd have up in class and, you
know, and it was no wonder that that was going on.
But I also remember, even just for me, like, when

(09:18):
I was in high school, I mean, I used to love to
have, like, a pretzel and, like, cheese sauce.
Right. Like lunch, you know, so no judgment at
all. But I did notice that was really impacting
them. But I would also see that with lawyers, too.
Like, when they were on trial, they would go to
the 711 and just get a bunch of, like, candy like,
after court every day. And I was like, hey, wait a

(09:39):
second. This is not going to sustain you.

>> Wendy Valentine (09:41):
Yeah.
I mean, it's just. It's unconscious eating,
unconscious behaviors. You're just like, go, go,
go, go, go, go. And you're just trying to do as
much as you can as fast as you can to try to keep
up, to try to have quote, unquote, balance.

>> Erin Clifford (09:55):
Right?

>> Wendy Valentine (09:56):
Yeah. so I was gonna ask you. Oh, good golly.
Help me out here. Like, where was I. I was gonna
ask you a really good question. We were talking
about foods. We were talking about balance. The
kids.
Okay.
Yes. Corporate. How did you get into the corporate

(10:18):
health.

>> Erin Clifford (10:19):
You know, when I. So what I. What happened was I
was debating between going to law school or going
and being a mental health counselor. I couldn't
decide if my family owns a law firm. And so my
dad's like, oh, just go to law school. So I Was
like, okay, because you can do, obviously, like,
okay. I didn't know what I wanted to do. I wanted
to go on to school. And so when I. Right when I
got out of law school, I started working my first

(10:41):
legal job. But then I went back and got certified
as a health and wellness coach. And I started
working with lawyers because. And then doing,
like, continuing legal education and that sort of
segue eventually into doing kind of getting into
corporate, doing corporate work. And then I
eventually went back and got a master's in mental
health counseling because. Which is what I
initially had thought about doing because I really

(11:03):
realized, like, it's so great to have all these
different coaching certifications and the board
license, but, like, to really help people in the
way I wanted. I wanted to understand, like, that
psychology, that mental and emotional component.

>> Wendy Valentine (11:15):
Yeah. You know, I think that's a lot of what we're
learning, is that that mental and emotional aspect
plays a huge part in your health because stress is
like, what, the number one killer.

>> Erin Clifford (11:28):
Right, Exactly. And. And, you know, like, even if
you think about somebody, you know, trying to, you
know, start an exercise program or change their
nutrition or their sleep habits, you know, if we.
If it was easy enough just to, you know, go online
and look at what to do, we would all follow
through on stuff. Right. But I really think that
emotional, that, ah, mental aspect, that stress is

(11:48):
sort of what gets in the way. So how can you kind
of learn to work with all of those things
together?

>> Wendy Valentine (11:52):
Yeah. Yeah. Tell us more about the book. Does it.
Is it kind of a how to. This is what you need to
do in order to get healthy type of thing?

>> Erin Clifford (12:02):
You know that. Well, the one thing when I was
writing the book, and I think this is why it took
me so long to like, finally do it, because when I
saw like, an old, like, outline from years ago was
I just really believe that what everyone needs is
different. Ah, because me telling you what Aaron
thinks you should do might not be the right thing.
And that's not what I do with individual clients

(12:24):
or even when I go into different groups. I talk
about depending on what kind of industry
somebody's in or what their work situation is
every day that might look different. A talk. So I
really wrote this, as I call it, a choose your own
wellness adventure. So it's part, you know, book,
part workbook. And the idea is by the end of it,
you will have figured out how to make a wellness

(12:46):
plan for yourself that works right now at this
time. And I meant this to be an evergreen book. So
if you're like, you know what? This is where I'm
at right now. And then, you know, in a year or a
couple years from now, you can come back to it and
kind of reevaluate some things. Because I really
wanted people to walk away with what works for
them, you know, what's going to give them that
harmony, you know, which is, as you said, it's

(13:07):
going to be different for both of us.

>> Wendy Valentine (13:09):
How do you work with corporations then? Do you
just work with them as a group?

>> Erin Clifford (13:13):
Yeah, usually what I'll do is I'll go in and do a
workshop. So if they have like a conference, for
instance, I'll go in and I'll do a workshop on
certain topics. And I love when I get like, you
know, a longer period of time to be with them
because I'll do, you know, not only will I do a
presentation, lots of Q and A, but I like to give
them like activities.

>> Wendy Valentine (13:31):
You know.

>> Erin Clifford (13:32):
My idea, even when I just go speak for an hour to
a group, is that they walk away with one or two
new things they can do, you know, just like simple
things they can add in. I also occasionally have a
few clients where once a quarter I'll come and do
a program with, which is fun there because then we
can kind of build upon stuff and I get to know
everybody.

>> Wendy Valentine (13:51):
Yeah. And I would imagine though that for, for a
company, it's like if their employees are healthy
and they're eating well, then obviously they're
producing better, they're better employees,
they're better co workers.

>> Erin Clifford (14:04):
They are. And there's actually statistics on that
which I love to bring in when I'm doing this
because it's like you're actually really helping.
Right. You're not only helping these people in
their own lives, but you're also helping, you
know, the success of the company. And you know,
even just there's some new research out that I
love. It's even if somebody just takes like a 10
minute break there, when they come back to work,
they're going to be 30% more productive. Right. So

(14:27):
just think about even just those little breaks
that you can take. You know, we know when people
are healthy, happier, they're, they take not only
the absent less, but they're more committed to
what they're doing and collaborating with people.

>> Wendy Valentine (14:39):
Yeah. And just making themselves a priority.
Making their health a priority.

>> Erin Clifford (14:43):
Yeah.

>> Wendy Valentine (14:44):
Too. Yeah. If, if a corporation, if a company
says, hey, you know, we're hiring this woman to,
to help you with your health, that says a lot
about a company. It says they actually care about
their employees and their well being and the well
being of the company.

>> Erin Clifford (14:58):
Yeah. Which I think is so important. And I think
the one thing that a lot of corporate employers
are starting to realize that it's more than just,
you know, giving somebody a gym membership or
giving somebody an app. You know, even when we're
looking at the statistics now, that's not really
what's helping because everyone might not need
that or want that. It's really when you're getting

(15:18):
in and talking to people and helping them create,
you know, their own wellness plan plans, that can
be, you know, something that actually really does
help the culture and the organization in the long
run. One of my favorite things to do with groups
is come in and like organize like a challenge, you
know, so a healthy habit challenge where for six
weeks everyone picks one habit they want to do.

(15:39):
and. And I purposely make it, you know, in
different lifestyle categories. Right. Because you
might want to work on your nutrition. Someone's
like, hey, I got to get my exercise plan back up
or maybe I just need to floss. Right. Like all
these little things. But I mean, that really do
build that community in the office, which is
important.

>> Wendy Valentine (15:57):
Yeah, floss. I need to add that. Remember, I only
remember every six months when I go to the
dentist.

>> Erin Clifford (16:04):
I'm like, right, I know, I know. I'm not good
about that either. My dentist is always. Doesn't
like me.

>> Wendy Valentine (16:11):
Yeah.
Do you, do you find that there are, there are a
lot of people that just don't even know, don't
have the knowledge of just the basics, the basics
of good nutrition and good movement and exercise?

>> Erin Clifford (16:24):
Yeah, I. Oh. You know, the one thing I find, and
this is really what I wanted to stay away from
with my book, was that, you know, everyone's
looking for this like, big plan or this like,
complicated plan, but if you actually sit and talk
to them, like, they just don't know basic
nutrition. Like to me, if you just want to start
being eating healthier, like, right. Eat 5
servings of fruits and vegetables. Stop eating all

(16:44):
of the processed food.

>> Wendy Valentine (16:45):
Food.

>> Erin Clifford (16:45):
Right. Have some fiber and protein, like just
these basic things you want to start with before
you try to go do some like, really difficult,
like, you know, plan that's out there. Or with
exercise, if you haven't exercised in years, even
just saying, you know what, I'm going to walk
three or four days a week for a half hour. That's
great. You know, it's just like those basic
things, like get the basic stuff down first and

(17:08):
then you can kind of add, you know, some other
things in if you want. But I think we're always
trying to find that, like, magic bullet, that
quick fit fix, when in reality, if we just did
some basic stuff, we would be healthier and
happier.

>> Wendy Valentine (17:20):
Oh, yeah. We are definitely the quick fix society
now. You know, I mean, you see all the ads, you
can scroll on Instagram, like, oh, I just order
this. I solve all my life's problems. But really,
it's like you, you do have to do it in phases, I
think. I think sometimes we'll, you know, we'll, I
mean, look at New Year's resolutions. Most people,
I think it's something like 80 something percent.

>> Erin Clifford (17:41):
It's like 80 something percent by, like, you're
done.

>> Wendy Valentine (17:44):
Because it's too much. Like, they just like. And I
love that. Just picking one small thing to change
and then go from there. And I have found, for me,
it's like, if I make one change in my life and a
couple weeks later, I'm like, I'm feeling pretty
good. Let me add. Let me. You just naturally want
to keep going and you want to add something else

(18:05):
in or, okay, I'm gonna start drinking more water.
I'm gonna take a walk. I'm gonna do, you know, eat
more vegetables. Whatever it is, it just motivates
you because of how you feel.

>> Erin Clifford (18:16):
Exactly. And I think about it, too, is just like,
you know, you're building, like, your own, like,
health house, if you will, like, right by brick.
And we can redecorate at some point if it's not
working anymore. But just those slow and steady
steps that can be consistent. Because when you,
you know, I even see that when I've done
challenges with the groups where they're like, you
know, you always have those one or two people,
they're like, I'm going to do three habits. And

(18:38):
then they end up not following through. But the
person who's like, I'm just going to focus on this
one thing can really make it a part of their life
and can add another one in. And when you have just
little wins, it really keeps you motivated.

>> Wendy Valentine (18:50):
Yeah.
Well, so for a lot of the, A lot of my listeners,
obviously women at midlife in their 40s and 50s,
and I think a lot of us, when we get to this
stage, we are trying to reimagine our health and
our body, especially with perimenopause and
menopause. And then you have the stress of empty
nest or relationship changes, retirement, all

(19:14):
sorts of things going on. What do you what do you
suggest for just even a good mindset shift during
the stage? How do we. How do we prepare ourselves
mentally to handle all this? Are there certain
things that we can do throughout the day to help
alleviate some of that? The stress of midlife, if
you will?

>> Erin Clifford (19:35):
Yeah, I mean, I think some of the things you can
do are, you know, one thing I think that's huge
for us especially too, you know, when I hang out
with, like, my friends, like, you know, we're all
in midlife and some people are still struggling. I
feel like with boundaries, we're still taking on
too much. I'm a big fan. In my book. I first start

(19:56):
by saying I have a values activity. I'm like,
okay, let's figure out what are your top five
values? What are the things that are really
important to you and making sure you protect them.
Because I think of boundaries like this. Limits
liberate you. If I have, rules in place, then I
can have the freedom to live my own life. So I
think about midlife as a really fun, fun, exciting

(20:16):
time where you can kind of reimagine what you want
your life to look like.

>> Wendy Valentine (20:20):
Yeah.

>> Erin Clifford (20:21):
So just kind of embracing it instead of, like,
thinking about it as a scary thing. And the one
thing I constantly will hear my friends say, and I
think if. If somebody listening doesn't feel like
this, I would change your mindset a little bit
about this. At this point, don't care what anybody
else thinks. Just do it. You know, start just
doing what you want to do because you still have,

(20:42):
you know, a big chunk of your life left. It can be
really exciting. But I think, you know, just being
really about, you know, what are my priorities,
you know, what life domains are important to me
now. And then kind of just setting boundaries and
a life and schedule around that, you know, there's
always going to be certain things we have to do,
but you don't have to do everything.

>> Wendy Valentine (21:01):
Yeah. I've always said, you know, what I love
about midlife is, like, you've, when you look
back, you realize what worked and what did not
work, but then you're still young enough to do
something about it, to make those changes.

>> Erin Clifford (21:14):
For sure.

>> Wendy Valentine (21:14):
Because. And whether that be, like you said, with
relationships, with boundaries, with our careers,
with our health, like, you're. You're never too
old to make those changes.

>> Erin Clifford (21:26):
Exactly. I mean, and I just, you know, and like, I
always feel like too. You kind of know yourself
now.

>> Wendy Valentine (21:32):
Yes.

>> Erin Clifford (21:33):
And so allowing yourself to be like, okay, I know
what I. Who I am. I Know what I want and, like,
what do I want to do next? Like, what's this next
chapter for me look like? And thinking about it,
like, from, like a, positivity, like fun lens.
Right? Like that idea we're talking about. You
should be having fun.

>> Wendy Valentine (21:50):
Hey, it's Heather Chauvet. I am, the host of the
podcast Emotionally Uncomfortable and the author
of the book Dying to Be a Good Mother. I have a
question for you. What if your calendar created
more energy and peace instead of just more
meeting? Would you be interested in learning how?
Well, I have a free resource for you. It's a 15

(22:11):
minute training on how to show you how to reclaim
10 plus quality hours a week. Yes. I'm telling you
right now, 100 possible. And I'm also going to
show you how to put your soul back on the
calendar. You can head on over, to this website.
My website, Heather Chauvin. Chauvin is spelled C

(22:32):
H A U V as in Victor I and dot com, forward slash
10 hours. And all you got to do is, yeah, opt in.
Register there. Because here's the truth. Your
ambition isn't the problem. Your approaches,
you're crushing it at work, but you're missing
connection time at home. And your soul knows that

(22:55):
both matters. And, the reason why I want to share
this with you is because this has nothing to do
with time blocking or doing less. I'm sharing my
energetic Time management framework. This is the
exact system that I created in 2013, and it
supported me in healing and learning how to thrive
after my stage four cancer diagnosis. And I had to

(23:18):
figure this out while I was raising three boys and
building my career. So I know what it's like to
feel incredibly overwhelmed, to feel incredibly
misaligned and have something inside of you that
wants to be birthed and come out into the world.
And I also know what it's like to when you got
bills to pay and children to feed. So head on over
to Heather Chauvin. C-H-A-U-V-I-N.com forward

(23:43):
slash 10 hours. And that's 10 as in 10 hours. H O
U R S We'll see on the inside.
I love what you said about the boundaries. Like,
we don't, Because that gets thrown around a lot
now, which I think is great. We're, as a society,

(24:04):
are learning, like, oh, we actually have to have
boundaries in all of our relationships. And not
having boundaries truly does affect your health.
It does.

>> Erin Clifford (24:14):
It does. And then you're constantly doing stuff
you don't want to do, like, I. You know, over the
4th of July, we were at a barbecue, that we go to
my family every year. And it was really hot here.
It was like 100, over 100 degrees. Yeah. And I had
been outside for hours, and I was like, I told my.
I'm looking on, like, Uber. I'm like, I'm telling
my husband. I'm like, I think I need to, like, go.

(24:36):
Like, I don't think I could sit out here for
another two hours to wait for the fireworks. And
so, my nephew was going home with his babysitter.
I'm like, hey, can we get a ride? Like, we just.
We want to go sit inside. And she's like, sure.
The rest of my family's like, you're gonna leave?
And I'm like, yeah, I'm kind of done right now.
And they're like, why, Aaron? And I'm like, you
guys have read my book Boundaries? And they all

(24:57):
started laughing. But, like, that's like, a newer
thing for me in midlife, where before I would
never have done that. But now I'm like, you know
what? I was here. I hung out with everybody. Now I
just want to go sit inside.

>> Wendy Valentine (25:09):
Yeah. And I was the same way. I used to just be
like, well, let me just stay there 30 minutes or
an hour. And now I'm at that point, I'm like, why?
And not having to explain yourself.

>> Erin Clifford (25:20):
Exactly.

>> Wendy Valentine (25:21):
Oh, my God. I was the queen of, trying to explain
things. I'm like, why? Why am I trying to explain
this? Because I'm trying to seek approval. Or I
want them to say, okay. Or I'm like, it doesn't
matter.

>> Erin Clifford (25:32):
And I get. Clients ask me that a lot. They're
like, well, if I don't want to. If somebody asked
me to, just say, I don't want to go, like. And I'm
like, you do not have to write a long email or
text explaining. Just say, you know what? I'm
sorry. Thank you so much for the invite. I can't
make it. Like, you don't have to say anything
else.

>> Wendy Valentine (25:46):
Yeah, exactly.
What.
What if someone out there is listening? They're
like, oh, gosh, health.
All right. That means probably exercise. I don't
like exercise. What are some options for people
like that out there that are just not very fond
of. Of quote, unquote, exercise?

>> Erin Clifford (26:03):
For sure. I mean, I think, like, what you have to
do is think about, like, what are what activities
you like to do? You know, you don't. There's so
Many different ways we can exercise, right? Like
we can do, you know, you could take a class, you
could go to the gym, you could go for a walk if
anyone has their dog, right? Just getting your
heart rate up when you walk your dog is great
cardio exercise, you know, using, Pilates, yoga,

(26:26):
strength bands. But you know what I like to tell
people, instead of thinking they have to quote,
unquote, exercise every day, maybe pick like three
days a week where you're going to get some kind of
workout in. Right? Because we know as women,
especially at this age, we want to make sure we're
doing some kind of strength training. Maybe those
are your workouts that you get in. And then the
rest of the time you just try to be active in your

(26:47):
life, you know, unless you have a certain health
goal. I think we forget sometimes that just like
walking to places, parking far, you know,
gardening, playing with your kids, like there are
so many ways that we can be active that doesn't
feel like quote, unquote exercise.

>> Wendy Valentine (27:02):
Yeah, yeah, I totally agree. I mean, I always
think of motion is lotion, right? Like that's,
it's like lubricates your joints. It's, it does so
much for you. And I, I just posted something about
this the other day. kind of like prepping for your
90 year old self. Because what we do today, yeah.
For our bodies is going to matter for our bodies

(27:25):
tomorrow. And especially like when I picture
myself in my 90s, I want to be like my Aunt Annie,
you know, like, she still plays tennis, she eats
well, she has fun, she can walk, she does all the
things, plays with the grandkids. I want to, I
want to be like that. So it's like we have to
think of, how we're going to be in our future and
what we do today totally makes a huge difference.

>> Erin Clifford (27:46):
It makes a huge difference. And like an exercise
physiologist said this to me once and I never
forgot it. He said, you know, cardio gives life to
your years, think of your heart. But strength
training gives, you know, that quality, you know,
to your life, right. Where you're able to exactly
play with the kids, go up and down the stairs,
carry your groceries, tennis if you still want,

(28:07):
you know, get up and down the ground. So really
thinking about, we do want to get that cardio in
so we live longer, but we also want to get a
little bit of that stuff, strength training in so
we have a really good quality of life.

>> Wendy Valentine (28:18):
Yeah. And like I said too, I mean, it's a great
way to connect by joining, like, whatever
pickleball, you know, group.
Yeah.
Dance. Like, there's, like, so many cool things
you can do.

>> Erin Clifford (28:28):
So many cool things. And, you know, one of the
things that we say for, like, you know, stress
management and I think this could be an exercise
thing, too, is what did you like to do when you
were a kid? You know, something you loved to do
when you were a child. Like, how can you bring
that back a little bit? It's fun. It can get you
to move there, you know, and, you know, I always
encourage people to think a little outside the

(28:48):
box. If you're somebody who's like, I don't want
to go to the gym. You don't have to, like, find
there's lots of other things you could do, but
really tap into that kind of child inside you and
make it fun.

>> Wendy Valentine (28:58):
Yeah. And plus, if you. Well, I shared with you, I
used to live in Chicago for. For a couple of years
there, and in the winters, as you know. Oh, good
golly. Like, you're. It's not like you're going to
be going out for a walk. You know, you could. You
could try, but you'd probably freeze. But during
those times, like, you find things that you can do
inside.

>> Erin Clifford (29:16):
Exactly.

>> Wendy Valentine (29:17):
Even if it's like, yeah, take a ballroom dancing.
there's so many different things you can do.

>> Erin Clifford (29:22):
There's so many different things. You know,
swimming, like, people forget that you like. And
some people like to swim, like, you know, join a
place where you can swim laps.

>> Wendy Valentine (29:30):
Yes, exactly. Yeah.
So if someone is feeling kind of overwhelmed of
where to start in their health journey, if
they're. Maybe. If they're really are, you know,
struggling right now with some health issues,
what. What are a couple of things that they can do
just to get going?

>> Erin Clifford (29:48):
You know, I think just to get going, you know,
just like, basic things. Right. So just that basic
idea of, you know, if it's your nutrition you want
to work on, I'm just gonna start by eating more
fruits and vegetables and cooking a little bit
more, crowding out some of the processed food,
instead of trying to do something that's really
strict. You know, if you start exercising, maybe

(30:10):
just walking a little bit more throughout the day,
you know, looking at your steps, like, I mean,
that's. And it's not even, you know, we have this,
like, 10,000 magic number that someone came up
with. But even if you're like, well, I'm doing
2,000 now, maybe go up to five, you know? Right.

>> Wendy Valentine (30:23):
I know, I know. Who in the world came up with this
10,000. Yeah.

>> Erin Clifford (30:28):
And it's, you know, so just like basic little
things. Like, you know, pick one thing to add in.
You know, maybe you're like, you know what? I'm
just going to start drinking water. I'm going to
try to drink eight plus glasses of water a day.
I'm going to fill my water bottle up that I've got
four times, you know. You know, and try one of
those things for a few weeks and then add
something else. And, you know, and if anyone's

(30:48):
struggling to hear like, you know, with anything
that's going on that's really challenging in their
life, you know, you've got like a career change or
you have a loss or, you know, something. Just
remember just the basic stuff, right. You're
making sure you eat, that you sleep, that you move
around, even if it's just stretching a little bit.
I mean, I think sometimes, like, we get in this,

(31:09):
you know, in a difficult time in our lives and we
forget just the basic needs.

>> Wendy Valentine (31:13):
I know.
Yeah. I think when you, when you go through some
major stress or trauma and loss, I mean, we just
toss all of the health out the window and we make
it harder on ourselves.

>> Erin Clifford (31:26):
Yeah.

>> Wendy Valentine (31:26):
You know, right.

>> Erin Clifford (31:27):
We do. And I always say, you know, one of the
things I work a lot with clients, on is like
having routines. But I say flexible routines,
right? Because if you go through a period of time
and you kind of get off track with your routine,
well, you can then get yourself back on or you can
just modify it a little bit so maybe you're doing
some of those things just to kind of feel a little
bit normal and then you can add more back in, you

(31:50):
know, when things change a little bit. But just
having a little. I just think having a little
structure when you're going through a hard time
can be helpful.

>> Wendy Valentine (31:57):
I know structure sounds so boring, but it really
is important.

>> Erin Clifford (32:00):
Yeah, it does. It sounds boring, but it really
helps us, you know?

>> Wendy Valentine (32:03):
Yeah. Ah, I know. I think a lot of people think,
oh, Wendy, she's just all over the place. But I'm
actually like super. Like, I get up at 5am I
meditate, I journal, I do exercise. Like, I do all
the things, but I always feel the morning is a
heat. Makes a huge difference.

>> Erin Clifford (32:20):
Makes a huge difference.

>> Wendy Valentine (32:21):
Yeah. I mean, yeah. Again, like, I don't know if
everyone's going to be the same way, but for me,
I've noticed my morning routine and my evening
routine is like the, the bread on the sandwich,
you know, it's like anything in between is Going
to be great. So if I can make those two parts of
my day good, then I'm usually set.

>> Erin Clifford (32:41):
Yeah. And I always say, right when you get up in
the morning, we want to do something to start our
day in a positive way. Right. Whatever that means
for you. Even if it's just, one simple thing I do
a lot with people is just don't look at your phone
the first, like, half hour you get up. Right. Just
like simple. And do one thing instead that makes
you feel good. Whether that's a little gratitude,
practice movement, have, you know, even just sit,

(33:01):
like my husband sits and still reads the paper,
newspaper, this coffee, you know, little stuff
like that. And, you know, if you only have time
for one thing, like if you're like, I'm really
busy, I want to add something in. I always tell
people, what is your jam? What is the one
lifestyle thing that if you do every day is going
to really help you? You know, for me, for
instance, it's movement. Like, I have. Even when

(33:23):
I'm traveling to speak at conferences, I always
bring with me, like, my exercise bands. Because I
know even if I just do 10 minutes in my hotel
room, that just gets in the morning, if I don't do
that, if I don't move around a little bit, I have
a hard time. So, like, I always tell people, is it
the meditation? Do you need to make sure you're
eating healthy? Are you, like, you know what, I
got to make my sleep sacred. Like, what is your
thing?

>> Wendy Valentine (33:43):
You know what's nice, too, is that nowadays we
have so many resources. I mean, you can. Even when
I'm in the rv. I mean, I do yoga in the rv. You
can, do yoga classes online on your phone. Phone.
There's apps. I mean, there's so. And just like
you said, bands. The bands don't, you know, put
them in your suitcase. There's so many different
ways to. To continue to take care of yourself. And

(34:07):
it's so much easier for us now.

>> Erin Clifford (34:09):
Exactly. And so it's like too sometimes just
finding, like, what's an easy thing for you to do.
Like getting back to, like, that exercise we were
talking about. What should you do for exercise?
What's easy for you?

>> Wendy Valentine (34:19):
Yeah, exactly.

>> Erin Clifford (34:20):
Maybe it isn't like joining the expensive gym.
Maybe it's something else.

>> Wendy Valentine (34:24):
You know, one thing that you said a little while
ago, and I was thinking it's like, like boundary.
Okay. Like not. Not using your phone when you
first get up in the morning.
Yeah.
Sometimes you have to set those boundaries with
yourself and you have to set those rules for, for
your own good, for your own health. I mean. And I
started doing that too. I have mine on sleep mode,
you know, you know, during the night. And then I

(34:45):
don't take it off until I'm done with all my
little routine in the morning. And then I'm like,
okay, now I can look, but I had to do that. Yeah,
you do.

>> Erin Clifford (34:54):
I mean, and really we are the worst, about our
boundaries. Like, it's not the other people out
there, it's us, you know, And I always say, like,
I, you know, I always hear when I go do talks with
like corporations and lawyers are always like, you
know, like, how do I get people to stop like
emailing me like late at night? I'm like, do you
respond? And they're like, yeah. I'm like, well,

(35:15):
if I continuously email you at 8 at night and you
respond to me, I'm going to assume that that's
fine.

>> Wendy Valentine (35:21):
Exactly.

>> Erin Clifford (35:22):
You know, if you don't want that, you know, then
stop doing it.

>> Wendy Valentine (35:27):
Right. Yeah. And that's the other thing too. I
think we've gotten into this phase of expecting to
give an immediate response or to receive an
immediate response. And why, you know, like, I
mean, I stopped doing that too. I'm like, well,
yeah, you emailed me yesterday. Well, sorry. I'm
like, I just, just can't get to it. You know,
just. And that's again, going back to the

(35:47):
boundaries and your own health and well being
because you can't do it all.

>> Erin Clifford (35:51):
There's just no way you can't do it all. And
people communicate differently too. Like,
occasionally I'll get text messages that are like
asking me something, like really, like big.

>> Wendy Valentine (36:00):
Yeah.

>> Erin Clifford (36:00):
And I sort of just like, why? Like, first of all,
I don't think you should. I personally wouldn't
send that on a text. Like, to me a text is like,
you know, a quick little thing.

>> Wendy Valentine (36:08):
Yeah.

>> Erin Clifford (36:08):
But that is how some people communicate. And so,
and I, so I think people feel pressured,
especially when it's a text or sponsor. But I'm
like, you know what? You just asked me if I would
go to something or sponsor something or speak at
something. And I'm like, I have to think about
that. So even though you text me, I'm not going to
respond.

>> Wendy Valentine (36:23):
I know.
Yeah, I know. I feel like these texts are getting
longer and like they're where I have to respond on
my laptop because I'm like, I can't type. My
thumbs are fat. They won't.

>> Erin Clifford (36:37):
I know. It's, it's a letter. So I think it's just,
it's getting, it's so easy to get in touch with
people. So that's why I'm always like, just take a
minute, you know, and if you have to respond, be
like, hey, thank. Thanks for reaching out. I'll
get back to you, you know.

>> Wendy Valentine (36:50):
Yeah, exactly. You know, I find that especially
for me, like, When I hit mid-40s, I had to
reevaluate, re. Evaluate my values. I had to
figure out what was important to me, whether that
be with my physical health, my relationships, my
finances, everything. Because we're supposed to
evolve, we're supposed to change. And, it's a nice

(37:12):
time to do a little check in. And I mean, you
think about like, with your health, with your
body, it's not like when you're 20s and 30s,
you're like, I want to have a rock body. You know,
I want to be out there on the, on the beach.

>> Erin Clifford (37:24):
And, when you're in your 50s.

>> Wendy Valentine (37:26):
And 60s, like, if you can, awesome. But really
it's just about feeling good and being healthy and
being able to move and, and not be like waking up
with headaches. And so I think health changes as
you get into your. The mindset of your health
changes.

>> Erin Clifford (37:43):
I agree. I think the mindset changes because, you
know, it's. To me, when you get into, you know,
you're like mid-40s, your 50s, it's all about just
feeling good, like being healthy, feeling good in
your own skin without feeling like you have to be
perfect. I mean, that's one of the things about
getting older where I'm just like, I want to. You
know, my mother and my grandmother, were just, you

(38:04):
know, my grandmother was just beautiful. She lived
till she was in her 90s. my mother is in her 70s.
She's absolutely gorgeous. But she just, she's had
the best attitude about it. Just like, you know,
just having so much fun at this point in life.
And, you know, she takes great care of her health,
but she was just such a nice role model because
she was never like, I have to be perfect. And that

(38:25):
really meant a lot to me because now I'm at the
point where I'm like, I'm more concerned about my
health than I am about how I look. Because there
might be certain things, like I might look a
certain way if I did, but they wouldn't
necessarily be healthy.

>> Wendy Valentine (38:37):
Right?

>> Erin Clifford (38:38):
Exactly.

>> Wendy Valentine (38:38):
Yes.

>> Erin Clifford (38:39):
Do those things. And now I'm like, no, that's not
how I want to live. Yes.

>> Wendy Valentine (38:42):
I used to get. Create so Much stress in my body
just trying to achieve something that was just
like, well, that's silly. Now I'm like, I don't
know, at this point, like, take it or leave it,
you know, like, what is it? Especially when you're
in the spotlight too, right. When you're him all
the time. And I don't know, it's just, I think

(39:03):
what's amazing about the 50s and 60s that you just
kind of relax into it and you know, I mean, one of
the things I learned, I think it was in positive
psychology is that you're a human being. Being
human. I mean, we have to remind we are just,
we're human beings.
We're doing the best that we can. Yeah.

>> Erin Clifford (39:21):
And sometimes that's all you can do is just get up
and do the best you can that day. And that's good
enough.

>> Wendy Valentine (39:27):
Yeah, exactly. And each day, yeah, each day you
begin again. If, like, you had a rough day, so be
it. You had a rough day, you know, you don't have
to beat yourself up over it.

>> Erin Clifford (39:37):
And that's one of my big things. You know, I am a
big fan of just being self compassionate, just
giving yourself grace, you know, whether it's a
work thing, a personal thing or a lifestyle thing.
So what, you didn't blow it overall, it was just a
bad day. A bad, you know, period, whatever. Just
kind of move on.

>> Wendy Valentine (39:55):
A period or a period.

>> Erin Clifford (39:56):
Yeah, yeah, exactly.

>> Wendy Valentine (39:58):
Depending on what it is. Yeah. You're awesome. I
really, really appreciate this chat. It's been
good. Yeah. So where can we find you?

>> Erin Clifford (40:10):
So I am, I have a website, Erin, Clifford wellness
dot com. I'm also, Aaron Wellness on Instagram,
Facebook. You can also find me on LinkedIn and my
book Wellness Reimagined is available on Amazon
and at all your major retailers.

>> Wendy Valentine (40:26):
Nice. Of course it's on Amazon. Right. Of course.

>> Erin Clifford (40:29):
I always start with that because, you know, as
much as I love to the other ones, I'm always like,
I know.

>> Wendy Valentine (40:35):
I was telling my publisher too. I'm like, just the
reality everyone's going to am. I think 70% of
books are sold on Amazon. So. Hey, whatever. It
works. You know, you can get the info. Yeah. And
I, and I told you before, but yes, your book cover
is amazing. It's, it's excellent. So, yeah, bravo

(40:56):
on creating all of that and doing so much good for
the world. You too.

>> Erin Clifford (41:01):
Yeah.

>> Wendy Valentine (41:01):
Thank you, thank you, thank you.
All right, everyone, have a great day. Did this
podcast inspire you? Challenge you, trigger you to
make a change or spit out your coffee laughing.
Good. Then there are three ways you can thank me.
Number one, you can leave a written review of this
podcast on Apple iTunes. Number two, you can take

(41:22):
a screenshot of the episode and share it on social
media and tag me Wendy Valentine. Number three,
share it with another midlifer that needs a
makeover. You know who I'm talking about. Thank
you so much for listening to the show. Get out
there and be bold. Be free. Be you. Sam.