Happy Thursday, friends!
Well, it is homecoming week times TWO at our house, and tonight is the first of two HOCO games for the Shull family this week.
We also have another Boyd pep rally this morning (because clearly, we need two homecoming pep rallies in four days!) too.
It has been a FULL week, so I am THRILLED with the fact that all four kids have fall break next week. It couldn’t have come at a better time 🙂 .
Today, I’m sharing my LIFESTYLE BASICS.
This was a blog reader suggestion that I jotted down months ago (I’m sorry that I didn’t write down who suggested it, but thank you!).
I thought the timing was perfect because…I’m two weeks away from turning 44.
I am a big hot mess most days. I run two businesses, I micromanage four kids, I mess with four dogs all day, I try really hard to pour into my hubby…but I’m a mess. I screw up the carpool time (just ask Erika!), I forget to send emails, I’m rushed, I’m snippy, I’m pulling clean laundry out of the basket because I’m too lazy to always put it away. I’m a mess.
Right now though, these things below are non-negotiable parts of my day that make me less of a mess. These things seem to bring me joy spiritually, physically, and emotionally.
As I happily and gratefully head into 44, here are some of my LIFESTYLE BASICS…
1: MY QUIET TIME
I don’t care what time it requires me to wake up in the morning, I wake up to get at least an hour of “quiet time” in. I would happily trade an extra hour of sleep for that hour of reading my Bible, reading a little bit of a book, doing Sudoku, and drinking coffee. Whether I’m at home or traveling, it is a MUST for me. My entire day is set up better when I give myself that time.
I have many posts on this topic, but this is one of the more recent ones should you want to read a bit more about my morning routine.
2: BEING ACTIVE EVERY DAY
I used to only “workout” a few days a week. That is not how I look at things today. Now, I am “active” every single day. Some days being “active” means going to the actual gym and lifting weights and also getting my cardio in for a solid hour of “working out”. Other days, it means a leisurely walk while listening to a podcast and walking my dogs. For me, when I stopped looking at it as “working out” and instead just “being active”, it became so much more enjoyable and easier to incorporate into my day. Now, it’s a non-negotiable for me as well. I LOVE that time every day. Yesterday, I had to leave early, early to take a kiddo to school, so I only did a 30 minute Peloton ride and 5 minutes of abs. Easy, done. It wasn’t an hour, but I felt peppy just because I was active. I personally needed the reframe in order to make being active appealing every day.
3: EATING PROTEIN
I will be the weirdo that adds an extra patty to her burger, doubles the chicken on her taco salad, adds an extra side of shrimp, and focuses on eating as much protein as possible. I am that girl that eats eggs every single day without fail and looks at her plate thinking about how she can fill most of it with protein. Protein is always at the forefront of my mind when I’m eating now…it is most certainly a lifestyle basic.
4: GETTING SLEEP
An updated Oura ring post coming up soon, but focusing on Q-U-A-L-I-T-Y sleep has been a fun little game I play with myself each night. I’m probably not going to get a ton of sleep (my goal is always at least 7 solid hours), but when I do sleep, I want it to be quality. That little ring has really helped me figure out and tweak my life so that I am getting more REM and more deep sleep now than ever before…and mornings when I don’t get it, I can feel the difference.
5: DIGESTIVE REST
I have been intermittent fasting for a few years now, but honestly, I always think about it as “digestive rest”. I feel so much better when I give myself at least 12 hours of digestive rest each day (which is really easy to do overnight). For the most part, I fast 16 hours (sometimes less, sometimes more), and my digestive system has never worked better. This has been an absolute game-changer for me personally.
6: STRENGTH TRAINING
Yes, yes, yes! I used to run my little legs off miles and miles and miles. I spent so much time on the street running, running, running. I had completed marathons by the age of 25. By 40, I was getting my four kids Saturday morning breakfast and then hitting the streets of McKinney for a 14 mile weekend run. I was dedicating dark, cold and/or hot early mornings to running and you know what? I’ve never felt better, had better labs, and been stronger in my life than I am today. For me personally (not you), I’m saying one of the biggest factors has been ditching the cardio queen business in lieu of heavy weights. I have never been older in my life than I am today…and I’ve never felt better. If you are in a cardio rut and not seeing any results, talk to your doctor and then a trainer about weights. If you have been lifting and don’t see any results, with a trainer’s help, increase those weights. I hardly EVER do more than 8 reps of any exercise. And sometimes, I can only do two or three. If you’re doing 15 bicep curls, I’m thinking you need heavier dumbbells. Talk to the professionals and make the best decision for you, but for me, strength training has changed my world.
7: SUPPLEMENTS
I have blogged about supplements and all my thought on the topic, so make sure you head there for more details, BUT I can now see the value in adding the right supplements into my life. It’s been another game-changer.
8: HORMONE REPLACEMENT THERAPY
I will encourage women to talk to their doctors about HRT until the day I die. I have had more friends (both male and female) than I can count start on HRT over the last 10ish years, and as far as I know, they’re all still doing it because of the benefits. My favorite podcast episode on the topic is HERE. If I know you in real life, I’ve probably told you to listen. It’s a really comprehensive episode.
9: WORKING
Going into 44, a “lifestyle basic” for me is WORK! I love my job. I love working. I still get so excited every.single.day to sit down at my desk and do what I do. I could pinch myself each day. Working brings me so much joy, and I hope and pray that it’s something I get to do until I’m old and gray.
10: TRAVELING
Going, going, going. You guys, I’ve been sitting still way too long. I love to travel. I get GIDDY thinking about my next trip. My hope and prayer is that 44 brings about many adventures for me.
And those are ten of my LIFESTYLE BASICS I’m taking with me into 44 🙂 .
I would LOVE to know what you’re taking with you into your next birthday! Please, please, please comment and share!
Make sure you also pop over today and check out my 25 SPOOKTACULAR HALLOWEEN TREATS too!
I’ll see you tomorrow! Happy Homecoming Thursday! xx
Nicole says
Shay, I love each of these!!! Thank you so much for sharing. I appreciate your minder shifts with some of them. I needed to hear them. Happy hoco week
Robin Lewis says
Agree!! The best!! Soak in all the HOCO (x2) goodness!
Elspeth Mizner says
I always have to get my quiet time in the morning in, plus, i love to be active every day and drink lots of water!
http://www.elspethsdaybyday.com
Addy Robinson says
Shay, have you used a red light therapy mask? I am looking into getting a face & chest one. Curious if you’ve looked into them.. if you try it, tell us all about it!!
Mix and Match Mama says
I have heard about red light therapy, but I have never used it. Maybe in 2026???
Addy Robinson says
<3 maybe a good Christmas gift to ask for! I see people using them while they're doing other things at home. I'm going to ask my derm. about what she thinks about their efficacy.
Jenny says
I love my Lumebox !
Faith Kapp says
Do you incorporate cardio daily when you workout or just certain days? I know walking is a big part of your daily routine.
I need to change my mindset. I have always wanted to get my reps in while making sure the weight was challenging. You have made me think about this differently.
Mix and Match Mama says
I walk every single day (the distance varies), but I only do really intense/focused/get my heartrate up cardio 2 to 3 days a week. I just finished my strength training for the day and the most reps I did of any exercise was eight.
Maria T says
Shay, thank you so much for sharing. You have changed my life for better in so many ways. You are an inspiration. Keep doing what you are doing and God bless you!
Mix and Match Mama says
Goodness, you are too sweet, Maria. Thankful for amazing blog readers like YOU!
Pamela G says
This post is fantastic. I love how you reword things to make it joyful. Fasting and working out sound like chores but being active and digestive rest sound so peaceful 😀
Amanda Wilson says
It’s so true. Thanks to you I am not so hard on my self about working out and focus on the moving my body. I have a busy job of movement so some days when I’m exhausted I can see that and be happy to just do a quick 15-30 min “workout” in and know I’m doing good!!
Nicole says
Love this! Curious what you found that impacted your sleep and if you needed to change anything? Also, do you keep a step goal? Thanks!!
Mix and Match Mama says
For me, it’s been being “too geared up” before I get into bed. If my heartrate is too high when I lie down, my sleep is affected. Things like doing too many chores right before bed, watching something exciting on TV, coming home from a football game that was intense and going straight to bed…anything that has me “wired” elevates my heart rate and affects my sleep.
Dana P says
I’m turning 45 tomorrow! Crazy. You really have changed my life in so many ways, too. Thank you for continuing to blog!!
I will say that today was pretty frustrating for me. I’ve now seen 4 doctors over the course of 2 years here in Paris (France) to try HRT. They just won’t prescribe it. I’m really wondering how women in the US are able to get it? I know my SIL wasn’t able to get it from her doctor in Tulsa either. I did tell the doctor today (respectfully!) that she should look into Mary Claire Hoover. I felt ridiculous saying it, but I’ve been following the HRT stuff as well (and that episode!) and it’s pretty convincing. I at least want to be able to try it! And I should add that I did look into your wonderful gynecologist there, but we couldn’t swing their payment plan.
Also, maybe it would be ridiculously boring, but I would love to see a sped up video of several of your weight training workouts! I don’t know why, I just haven’t been able to get into it. I think mostly because I feel so self-conscious at the gym. We all still have a little insecure teenager in us! hahaha
Mix and Match Mama says
Dana, I am SO BLESSED BY YOU!! I hope you have the best best birthday, friend! I know a variety of different “types” of doctors who prescribe it here locally. There are specific HRT doctors (like the one I see), plus my GP prescribes it and many OBGYNs do too. You can find a complete list online too of board certified doctors who do. HRT is SO VALUABLE!
Dana P says
Thank you!! I do think the list of practitioners who will prescribe it is growing.
Erin Hill says
Do they have nurse practitioners in France? My OBGYN was not even interested in talking to me about anything until I turned 50. I sought out a new doctor and through recommendations ended up at a NP and it was a world of difference. The first appointment we just talked for an hour (can you even imagine?!) and then set out with a game plan. It’s made such a difference. I’m 50 now and have been on HRT for almost a year and it’s been great. I hope you can find someone that will help!
Kim Weyers says
A lot of functional medicine drs in the US will do it! And they’ll have you do a DUTCH test first to test your hormones and then keep an eye on your progress/retest etc. Many of them do all of this via zoom calls and you won’t have to go there! Also look into companies like MIDI Health and many other telehealth companies who prescribe HRT without ever needing to go to the office. You could Google or ask ChatGPT what some of the best telehealth hormone companies are.
Addy Robinson says
love the sped up weight training video idea! I second it!
Paula Hobbs says
I loved reading your perspectives on these lifestyle topics. It really makes you stop and think when you reword things and shift your mindset. Exercise, diet, and work just sound awful. But active, digestive rest, etc. sounds more like something doable and even enjoyable. Thanks for the insight to your daily lifestyle basics! Happy hoco week!!!
Tish says
Happy Homecoming Week! So so fun!! I’m going to re-read your post on your quiet time. I just know there will be a little nugget of goodness in there that will bless mine! Regarding fasting, I am trying to switch to black coffee in the mornings to allow a longer fasting window. It is easy for me to not eat breakfast, but I miss my little dab of creamer in my coffee. Do you have a brand of coffee you enjoy drinking black? Any tips to make that switch away from creamer?
Mix and Match Mama says
We use Starbucks beans…so it’s very basic. For me, I started adding less and less until I could just drink it black. Now, if I try one of my kids’ drinks or accidentally pick up Andrew’s coffee and take a sip, I do not like it sweet.
Susy Watts says
With travel on your mind, then I encourage a focus on South America internationally (Hello Argentinian and Chilean Patagonia; the treasures of Peru; Iguazu Falls; Mendoza; Buenos Aries). My favorite lodge in the world is in Argentinian Patagonia. I could go on and on.
And our stunning, precious national parks and national monuments domestically! If hiking is not your thing, car travel through these parks will fill your heart equally with beauty and history.
Happy traveling!
Heather says
The Oura ring! Just started wearing one a couple of months ago and complete game changer! The sleep info has definitely been eye opening. And then I drink a ton of water and I can tell when I’m hydrated, I just function better.
Keisha Dawson says
I love this list so much! I feel like I could have written it myself as a fellow 44 year old!
Jami Romano says
love this! I have to get back to daily walking at the least!
Kelly Sites says
Love posts like this. I agree with every single one and do them all (similar) as well. A big thing for me lately (as a Type A mover and shaker) is to SLOW DOWN. I rush everywhere, I walk fast, I talk fast, I do everything fast fast fast. Not on purpose, but I catch myself doing it. I am not purposely training myself to slow down. I take deep long breaths when I find myself rushing and tell myself “you don’t have to rush” “there is no emergency”. It’s really changing my approach to life.
Mix and Match Mama says
ME TOO, ME TOO! I even have written on my markerboard in my office “no rushing around” as a reminder to me. Why do I move so fast?!
Alexis Pursley says
I really need to prioritize quiet time early in the mornings! I find myself trying to squeeze it in later in the day and it just doesn’t work. Good suggestions! I also like the idea of focusing on being active as opposed to a rigid workout schedule/plan.
Hav a great Thursday!
Sandra Roberts says
This is a great Thursday post! I just dropped my son off with his trainer and took a leisurely walk around our town. Just being outside on this beautiful day is a blessing. I just started “Die with Zero” last night. I’m 48 and I know I will learn a lot from reading this book. Happy Hoco week to you and I hope you have the best fall break next week!
Mix and Match Mama says
What a WONDERFUL way to start your day!! I really, really think you will love Die with Zero.
Lisa Brown says
I think my next year will need to focus more on sleep and hydration. I have been pretty good at movement and have started trying to incorporate weights. I have no idea what kind of sleep I get (I am an early riser with a night owl husband so probably not stellar lol). It’s exciting to know that if I want to I can change habits that aren’t serving me! Very excited for what the next year brings 🙂
Sandi T. says
Oh gosh, if you are a big hot mess, what am I?!…LOL You certainly do not come across that way as it seems you go through your day with such grace, purpose, and style. Love this post!
Mix and Match Mama says
That is the joy of being on the internet…if you were in my office right now with me, you’d see me as a big mess!
Bridget Wright says
What a great post! You’ve really inspired me in so many ways and I am so grateful for you and your blog. I really related to your honesty about being a hot mess🤣 I too have 4 kids, similar ages, and work full time. I’m a hot mess everyday, but manage to take care of my family of 6 and embrace the chaos. I felt so seen reading today. Thank you!
Mix and Match Mama says
Us Hot Mess ladies have to stick together 😉 .
Kristy Moore says
Love these Shay! I’m a year and a half older than you and resonate with so many of these at our current state of life. Protein is a big must for me, as well as supplements! I’m still a cardio queen, as I love a challenge of entering a running or cycling race…but walking is seeming much more appealing these days for these old legs! LOL
Do you and Erika think you’ll return to your podcast days? I miss listening to those podcasts on my commute into the classroom.
A very Happy ‘Canadian’ Thanksgiving to you and yours this weekend! 🙂
Mix and Match Mama says
We talk about it from time to time. We will never say never, but I don’t know?! Thank YOU for telling me this. xx
kristen says
Shay, I love this post! Thank you so much for sharing with us! I picked up my first prescription for HRT today – and you have been such a helpful voice along the way as I’ve researched and made decisions for myself (with my dr) on that front. This may seem silly, but thanks also for the specifics here on lifting heavy weights. I truly know nothing about this and I seem to always read “lift to failure,” but that really isn’t helpful to me. Your words here made it all click. THANKS!!
Mix and Match Mama says
Wow, goodness, sending YOU so much love. You are taking ahold of your health, and that is PRICELESS! Good for you!! xx
Karen in VA says
Shay,
I know you love to travel and I have a few suggestions for your bucket list. My absolute favorite place in the United States is glacier national Park. Even if you don’t want to go hiking, you can drive through it and stay at some of the lodges. It is absolutely gorgeous, especially the famous “Going to the Sun” road. And Nova Scotia is at the top of the list. Especially if you love New England. It is absolutely gorgeous, too. It has the Cabot trail, Peggy’s cove, Prince Edward Island and the Bay of Fundy. And the whole place smells like pine. I absolutely loved it. Great post today!
Mary Woods says
I just love this post! You always inspire me to do better. Could you post your strength training plan please?
Mix and Match Mama says
I certainly can. Thank YOU, Mary! xx
David says
I absolutely loved reading this it’s so real, refreshing, and motivating! Your honesty about being a “hot mess” yet still prioritizing what truly matters makes this post so relatable. I love how your “lifestyle basics” focus on balance faith, movement, rest, and joy not perfection. The part about reframing workouts into just “being active” really resonated; it’s such a freeing mindset.
How did you first start building these habits into your daily routine did you add them gradually or make a big lifestyle shift all at once?