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09/10/2026

And suddenly being 5’2” makes a whole lot more sense 😂

Here’s something I’ve learned: height DOES matter when it comes to calories.

When you’re petite, your body generally requires fewer calories to maintain your weight than someone who is taller. That means when you’re trying to lose fat and create a calorie deficit, you simply have less wiggle room.

And if you’re 5’2” and under, you KNOW.

You can be hitting your steps, lifting weights, adding cardio, eating well and still wonder why the scale isn’t moving the way you expected.

But this doesn’t mean you need to starve yourself.
It doesn’t mean carbs are the problem.
And it definitely doesn’t mean you need to keep adding more and more cardio.

It means understanding your maintenance calories and being more intentional with the calories you DO have.

For me, that looks like:

👉🏻 Building my meals around protein
👉🏻 Eating high-volume whole foods so I can actually feel FULL
👉🏻 Strength training to build and maintain muscle
👉🏻 Keeping my daily movement high
👉🏻 Paying attention to the little extras that add up FAST
👉🏻 Making modifications instead of eliminating foods I love

And especially for women over 50, in perimenopause or menopause, I think we need to stop constantly asking, “What else can I eat less of?”

And start asking, “How can I make what I’m eating work better for me?”

I’m 5’2”, I LOVE to eat, and I refuse to spend my life hungry just to stay lean.

Know your maintenance calories. Prioritize protein. Eat for volume. Lift weights. Move your body. Stay consistent.

That’s what changed the game for me.

Are you a fellow petite girl? Tell me your height 👇🏻

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09/10/2026

To every woman getting older… this one’s for us. ❤️

I’m 53.

Do I have wrinkles? Yes.
Does my face look different than it did at 40? Of course it does.
Have I had Botox and filler? Absolutely. 😂 I’m a sucker for it, and I’m not going to pretend otherwise.

There’s nothing wrong with doing things that make you feel good about yourself — and there’s also nothing wrong with allowing yourself to AGE.

Both things can be true.

My face has lived. My body has changed. I’ve changed.

Eight years ago, I stopped drinking. I changed the way I ate. I started taking my health seriously. And in my 50s, I walked into a weight room and started lifting heavy for the first time.

I didn’t do all of that because I was desperately trying to look 30 again.

I did it because I wanted to know what I was capable of at 53.

And here I am — stronger, healthier, with more muscle than I had when I was younger…and yes, with a few more lines on my face.

Getting older doesn’t mean giving up on yourself. But it also doesn’t mean spending every day trying to erase every sign that you’ve lived.

I can care about how I look AND appreciate the woman looking back at me.

Maybe that’s one of the best parts of getting older — finally realizing you get to decide what aging looks like for YOU.

Anyone else feel more comfortable in their own skin now than they did when they were younger?

Follow A L Y S S A B L A C K for more life, food, fitness, perimenopause and menopause after 50.

09/10/2026

If you’re a woman over 50 or navigating perimenopause or menopause, one of the most important things you can learn is how to RESET FAST.

Bad day? Start fresh tomorrow.
Missed a workout? Get back to it the next day.
Ate differently than planned? Your next meal is another opportunity.
Low energy? Do what you can and keep moving.
Hormones all over the place? Adjust instead of throwing in the towel.

At 53, I’ve learned that progress has absolutely nothing to do with being perfect. It’s about not allowing one bad day to turn into a bad week, month, or year.

Our bodies change after 50. Our hormones change. Our energy changes. And what worked for us at 30 or 40 may not work the same way anymore.

So we adapt.

We prioritize protein. We strength train. We move our bodies every day. We choose foods that support how we want to feel. We protect the routines that keep us grounded. And when life knocks us off track, we don’t stay there—we get back to it.

That ability to reset quickly might be one of the most underrated skills we can develop as women over 50.

Perimenopause and menopause may change the game, but they don’t get to decide what happens next.

Reset. Adjust. Keep going. 🤍

A L Y S S A B L A C K

09/10/2026

WOMEN OVER 50: SAVE THESE FOOD SWAPS ⭐️

If fat loss feels harder during perimenopause or menopause, the answer isn’t always to keep eating LESS.

As we get older, changes in hormones, muscle mass, activity, sleep and appetite can all affect our body composition and calorie needs. I’ve learned that being more intentional with what I eat works much better for me than simply cutting more food.

Here are some of the modifications I make:

⭐️ Fancy coffees → coffee + milk + SF syrup
Liquid calories can add up quickly without keeping you full.

⭐️ Granola & breakfast bars → Greek yogurt + berries or protein oats
More protein + volume helps keep me satisfied.

⭐️ Unmeasured cooking oils → measure or use cooking spray
Healthy fats are important, but oils are calorie-dense.

⭐️ Restaurant salads → dressing on the side + lean protein
A “healthy” salad can become surprisingly calorie-dense once all the extras are added.

⭐️ Nut butter → measure portions or use powdered PB
I still eat it — I’m just mindful of the amount.

⭐️ Chips & crackers → popcorn, fruit or veggies + dip
More food volume for your calories.

⭐️ Higher-fat meats → lean beef, chicken, turkey or shrimp
An easy way to increase protein without adding as many calories.

⭐️ Large pasta portions → pasta + protein + lots of veggies
Carbs are NOT the enemy. I simply build a more balanced, filling plate.

⭐️ Loaded smoothies → protein + berries + unsweetened milk
Nut butter, juice, honey and extras can turn a smoothie into hundreds of additional calories very quickly.

At 53, I’ve learned the goal isn’t to eat as LITTLE as possible. I LOVE to eat, so I want meals that are filling, high in protein and actually satisfying.

I don’t eliminate. I MODIFY.

Prioritize protein. Eat for volume. Lift weights. Move your body. And find what works for YOUR body.

What’s one food you’d NEVER want to give up? 👇🏻

Follow A L Y S S A B L A C K for more food, fitness, perimenopause + menopause after 50.

09/10/2026

Petite girls… you KNOW. 😂

When you’re 5’3” or under, those little extras can add up FAST.

Smaller bodies generally need fewer calories than larger bodies, but height is only ONE part of the equation. Muscle mass, activity level, age, genetics and body composition all play a role too.

And after 50, with perimenopause and menopause thrown into the mix, figuring out what works for YOUR body can feel even more confusing.

I’m 5’2”, I LOVE to eat, and eating tiny portions for the rest of my life was never going to work for me.

What made the biggest difference?

⭐️ Prioritizing protein
⭐️ Eating high-volume whole foods so I actually feel full
⭐️ Lifting weights consistently
⭐️ Keeping my daily movement high
⭐️ Paying attention to portions and those little extras
⭐️ Making modifications instead of eliminating foods I love

Being petite doesn’t mean you need to starve yourself or live on salads and cardio.

It means understanding YOUR body and finding a way of eating and moving that you can actually maintain.

Petite girls, check in — how tall are you? 📏

Follow A L Y S S A B L A C K for more food, fitness, perimenopause and menopause after 50.

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