Fit Habit Life

It’s officially a new year and with it comes big goals, big motivation, and usually big burnout.If you’ve ever told yourself“I’ll go all in this year,”“I’ll work out every day,”“I’ll completely overhaul my life,”and then quit a few weeks later, this episode is for you.In today’s episode, I break down:• Why New Year’s motivation isn’t the problem• How all-or-nothing thinking keeps you stuck• Why starting smaller actually creates better results• What “doing one thing better than yesterday” really looks like• How momentum is built — not forcedThis isn’t about a massive reset or a perfect plan.It’s about picking one thing you can do today and letting consistency do the rest.🎯 If you’re ready to stop waiting and actually get started, click here to book a free discovery call with me .🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

90% of people won’t achieve their health and fitness goals this year.Not because they’re lazy, but because their goals were unrealistic.In this episode, I break down why most people fail to follow through and how to set SMART goals that actually work• Specific• Measurable• Achievable• Relevant• Time-boundThis is how you stop repeating the same January–December cycle.Let’s make 2026 your year 💪🏻If you’re ready to invest in real support and stop spinning your wheels, click here to book a discovery call and let’s map out your next steps.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

Christmas isn’t what derails your progress.One untracked day isn’t what causes weight gain.And enjoying food with your family does not mean you’re “starting over.”Enjoy the food. Have the beer. Go for a walk. Be with your people.Then get back to your normal habits the next day—no guilt, no punishment.This is what sustainable health actually looks like.🎄Merry Christmas🎄🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

I ate a donut this weekend.Not planned.Probably not tracked very accurately.And no, it didn’t “ruin” my progress.In fact, it reinforced everything I teach my clients about sustainable fat loss and a healthy relationship with food.In this episode, I break down:• Why restriction is often what causes overeating• How the 80/20 (or 90/10) approach actually works in real life• When it makes sense to be flexible vs. more dialed in• How to choose indulgent foods that are actually worth it• Why eating the donut can be the healthier choice (sometimes)This isn’t about “cheat meals” or food guilt.It’s about learning how to include foods you enjoy without spiraling, bingeing, or sabotaging your goals especially during the holidays.⚠️ If you’ve ever felt like one “off-plan” meal turns into an all-or-nothing cycle… this episode is for you.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

It’s winter.Everyone’s indoors.And suddenly everyone is sick.I used to get knocked out for a full week every time I caught something.Now? I can usually recover in 24–48 hours without meds, extremes, or “powering through.”In this episode, I break down:* Why gut health plays a massive role in immune resilience* The biggest mistake high-achievers make when they’re sick (hint: it’s training)* Why sleep is your #1 recovery lever* What to do and not do with nutrition when your body is fighting something* How stress, under-fueling, and overtraining prolong illness* Simple immune-support habits that actually move the needleThis isn’t about hacks or supplements alone.It’s about building a body that can bounce back instead of breaking down every time life throws you a curveball.⚠️ If you’re type-A, disciplined, and used to pushing through… this episode is for you.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

From childhood autoimmune disease, to cancer at 14, to becoming a skydiver, a mayor, and now a lifestyle coach: Kalish Morrow’s journey is one of the wildest I’ve ever heard! Her story is a perfect example of what happens when you decide that your past isn’t your identity, and your symptoms aren’t your destiny.In this episode, we break down:✨ How chronic pain, autoimmune disease, and cancer shaped Kalish’s life and why she refused to let it define her✨ Why extreme sports became her gateway to reclaiming her power✨ The truth about pain, chronic symptoms & “broken metabolism”✨ How environment, habits, and nervous system regulation impact healing✨ Kalish’s MOVE Method and how it can genuinely transform your life✨ Why most people don’t need more restriction — they need more alignment✨ What lifestyle coaching actually is and how it bridges the gaps traditional fitness missesThis conversation is packed with perspective-shifting moments, especially if you’ve ever felt held back by your body, your past, or your circumstances.Kalish is living proof that your body wants to heal, but you have to give it the environment, habits, and support to make that possible.Connect with Kalish:* Facebook: Kalish Morrow* Instagram: @kalish_morrowLoved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @kalish_morrow — we’d love to hear your biggest takeaway!🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more women ready to ditch extremes and fuel their body the right way.⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

Over the past week, I was traveling for work, sleeping like garbage, eating out way more than usual (yes… including three massive slices of Pizza My Heart), barely tracking, and definitely not following my normal routine.And honestly?I felt bloated, tired, under-recovered, and totally thrown off.But here’s the thing most people miss:You don’t need a “perfect week” to get back on track.You just need one small thing done consistently and it becomes the domino that knocks everything else back into place.In this episode, I break down:* Why travel + poor sleep + no plan = the perfect storm for overeating* What I actually did to get back into the swing of things (and the ONE step that made everything else easier)* How environment impacts digestion, hunger hormones, and consistency* The exact way I’ll prepare for future trips so I can feel good and stay flexible* Why guilt keeps you stuck way longer than slip-ups do* How to reconnect to your routine without restriction, punishment, or “starting Monday”This isn’t about perfection.It’s about having a strategy for the messy, busy, real-life moments…because those are the moments that make or break your results.🎯 If you’ve been out of routine, this episode will help you take the very first step back without the overwhelm.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

If you’ve ever found yourself stressing about the perfect macro split… the perfect workout split… or the most optimal way to lose body fat this episode is your permission slip to stop overthinking and start taking action.Because here’s the truth:Most people don’t need a perfectly periodized training plan or advanced macro strategies. They need something simple, doable, and consistent.In this episode, I break down:* Why chasing “optimal” keeps people stuck* The difference between advanced nuances vs. what beginners actually need* How I personally hit plateaus and what finally changed things* Why full-body 2–3x/week + hitting protein works better than people think* How to build a plan that fits your life — not someone else’s* When optimizing DOES matter (and how to know you’re ready for it)If you’ve been “lost in the sauce,” overwhelmed with info, or waiting for the perfect plan… this episode will help you get out of your own way and finally build momentum.⚠️ This isn’t about doing everything perfectly. It’s about doing something consistently.If you’ve been consistent but your body still isn’t responding… you don’t need to work harder, you need a better plan.Click here to book a free discovery call and I’ll walk you through the exact steps to break the plateau and start seeing results again.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

Let’s be real… alcohol is one of the biggest reasons people gain weight during the holidays and most don’t even realize it.But here’s the thing:Alcohol isn’t “bad” because you had a beer with friends or a glass of wine at Christmas dinner…It’s the behaviors that come WITH drinking that sabotage your goals.👉 lowered inhibitions👉 late-night drunchies👉 trash sleep👉 skipped workouts👉 inflammation + poor gut health👉 “I’ll start over Monday” energyIn today’s episode, I’m breaking down:* Why alcohol tanks your metabolism, gut health, sleep & decision-making* How to plan your drinks without overeating or spiraling* The #1 rule I give clients for staying on track this month* Sneaky alcohol hacks (alternating drinks, ZBiotics (use “FITHABITEMMA” for a discount 😉), activated charcoal, pre-planning calories, and more)* How to enjoy the holidays without waking up in January feeling behindThis isn’t about never drinking again.It’s about drinking intentionally without derailing your progress or feeling like crap the next day.⚠️ Especially if you’ve got holiday parties, happy hours, or family dinners lined up… this one will save you.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

If you stepped on the scale this weekend and freaked out… you’re not alone.And no, you didn’t gain 3–5lbs of fat in 24 hours.In this episode, I break down:* Why the scale is up (sodium, carbs, alcohol, digestion, stress, travel… not fat gain)* How enjoying the holiday doesn’t “ruin” your progress* Why water retention makes the number jump overnight* Exactly what to do today to get back into routine* How to stop spiraling and actually build momentum again* Why one small commitment (like a single workout) can reset everythingHere’s the truth:You only fail if you give up.A holiday weekend isn’t the problem. Staying stuck in the mindset spiral is.This episode will help you breathe, reset, and move forward without punishing yourself.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

With Thanksgiving here, it felt like the perfect time to talk about something we all say we value… but rarely slow down long enough to practice: gratitude.And no — this isn’t just a “feel good” episode. Gratitude is scientifically proven to lower stress, regulate your nervous system, boost dopamine and serotonin, and literally rewire your brain for a calmer, healthier life.In today’s episode, I break down:✨ Why gratitude improves your mood, energy, and stress response✨ How it directly supports fat loss and metabolic health✨ Why you can’t be anxious and grateful at the same time (science!)✨ How my own gratitude + prayer practice has transformed my mindset✨ A simple exercise you can do right now to shift your entire dayWhether you’re listening on Thanksgiving or after, this is your reminder to slow down, breathe, and appreciate what’s already in front of you. Gratitude isn’t just a mindset — it’s a tool for better health.💛 Happy Thanksgiving — and don’t forget to write down three things you’re grateful for today.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

Most women are still being told to “do more cardio,” “avoid lifting heavy,” or “don’t get too bulky.”And it’s keeping them stuck, exhausted, and spinning their wheels.In today’s episode, I sit down with my friend and fellow coach Heather Anderson to break down why pure strength training is the most powerful thing you can do for your metabolism, hormones, confidence, and long-term health.Heather shares:✨ Her journey from endurance training & triathlons to discovering full-body strength training✨ How lifting 2–3x/week transformed her physique, energy, and hormone health✨ Why “cardio with weights” doesn’t produce real results✨ The myth of women “getting bulky”✨ How strength training supports bone density, mood, joint health, and longevity✨ What she wishes every woman 40+ understood about hormones & muscle✨ Why lifestyle is so important✨ Her story navigating autoimmune issues and how functional root-cause care changed everythingThis episode is packed with practical advice, lived experience, and truth bombs that everyone needs to hear especially if you’ve been doing more but seeing less progress.⚠️ This isn’t about doing harder workouts. It’s about doing the right ones — and letting strength training transform your entire life.Connect with Heather:* Facebook: Heather Anderson* Instagram: @hjen9Loved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @hjen9 — we’d love to hear your biggest takeaway!🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more women ready to ditch extremes and fuel their body the right way.⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

Most people think the holidays derail progress because of pie, cookies, or holiday parties.But that’s not what actually causes people to feel bloated, off-track, and frustrated this season.In this episode, I’m breaking down the real health pitfalls that sabotage your energy, metabolism, and mindset this time of year — and how to avoid them without missing out on the foods you love.You’ll learn:* Why restricting foods (or trying to be “perfect”) can ruin your holiday* How to limit your excess calories from alcohol* Why trying to “burn off” your food to compensate for overeating is a waste of time* How you can get support, guidance, and a plan to stay consistent during the holiday season and contribute to charity at the same timeIf you want to enjoy the season and maintain your results, this episode is for you.⚠️ PS: My Maintain Don’t Gain: Thrive Through the Holidays Challenge kicks off TONIGHT! It’s not about dieting or restriction. It’s about staying consistent, supported, and stress-free through the chaos. 💜 Half of all proceeds go to Dahlia’s Hope, supporting survivors of sex trafficking and sexual assault.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

Most people think the holidays are the worst time to start working on their health.But truthfully, it’s the best time.Waiting for life to “calm down,” means you’ll never start.In this episode, I break down:🔥 Why starting before January gives you an unfair advantage🔥 How to build habits that survive the chaos of real life🔥 The truth about holiday weight gain (and how to avoid it without restriction)🔥 How to show up for yourself when life feels crazyThis isn’t about perfection, it’s about building momentum.Start building the habits that your future self will thank you for NOW.🎯 Ready to finish the year feeling confident, energized, and in control?Join my Maintain, Don’t Gain: Thrive Through the Holidays Challenge — $97 for 8 weeks (or $147 for you + a friend).💜 Half of all proceeds go to Dahlia’s Hope, supporting survivors of sex trafficking and assault.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

Ever feel like the holidays turn into a constant battle with your cravings? 😩You start the day “being good,” but by 3pm you’re grazing, and before you know it… you’ve eaten half the cookie tray.In this episode, I share one simple nutrition hack that can help you:🍗 Keep your hunger levels stable all day🥦 Prevent overeating at parties and family dinners💪🏼 Support muscle, metabolism, and hormone health🎄 Actually enjoy the holidays without feeling out of controlI chat about why protein (paired with fiber!) is the secret to stable energy, how to front-load your day to avoid late-night snacking, and how to approach the holidays with structure without restriction.⚠️ This isn’t about cutting out your favorite foods — it’s about building habits that help you maintain your progress and your sanity.🎯 Want to stay even more consistent through the holidays?Join my Maintain Don’t Gain Challenge — 8 weeks of simple habits, 15-min workouts, and real accountability (with half the proceeds donated to Dahlia’s Hope ❤️).👉🏻 Click here to join the Maintain Don’t Gain: Thrive Through the Holidays🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

The holidays don’t have to be the season where your progress gets derailed…or the season where you miss out because you’re “being good.”There is a middle ground and that’s exactly what we’re diving into today.In this episode, I break down:✅ The all-or-nothing trap most people fall into during the holidays✅ Why over-restricting backfires just as hard as over-indulging✅ How to use high-protein + high-fiber meals to stay full and energized✅ How to pick a workout routine that will accommodate a crazy scheduleThis isn’t about perfection.It’s about supporting your body while staying connected with loved ones and actually enjoying the season.⚠️ If consistency is hard for you during the holidays…Join my Maintain Don’t Gain: Thrive Through the Holidays Challenge, an 8-week group coaching challenge to help you stay grounded, consistent, and confident this season.Half of the proceeds will be donated to Dahlia’s Hope to help them support survivors of sex trafficking and sexual assault. 💛👉🏻 Click here to join the Maintain Don’t Gain: Thrive Through the Holidays🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

🎙️ Episode 068: How to Maintain Your Weight Through the Holidays Without Missing OutMost people gain 5–10lbs between November and January… not because of one holiday meal…but because they let a few days turn into two months of all-or-nothing thinking.It doesn’t have to be that way.In this episode, I break down:* How to eat your holiday meals without overeating* The 2 habits that anchor consistency when life gets busy* Why protein + movement are your best friends this season* How to enjoy dessert without spiraling into “eff it” mode* What to do after an overeating day (no restriction, no punishment)This isn’t about:🚫 cutting carbs🚫 skipping tradition🚫 bringing the Tupperware to ThanksgivingThis is about:✅ staying grounded✅ listening to your hunger cues✅ enjoying the moments with the people you love✅ doing something instead of needing to be perfectIf you’ve ever said:“I’ll just start over in January…”This one is for you. ❤️🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

🎙️Episode 067: Right Now Is the Worst Time to Start a Fat Loss PhaseThis time of year, a lot of people start panicking.You had some candy.You ate the dessert.You enjoyed the holiday.And now you feel like you need to “make up for it” by slashing calories and doing more cardio.But here’s the truth (and no one in the diet culture echo chamber will tell you this):Holidays are some of the worst times to try to cut calories.Not because fat loss is bad.Not because you “can’t do it.”But because the season you’re in matters.The holidays involve more social meals, family, tradition, and food you actually look forward to. Trying to diet through them often means saying no to memories, feeling guilty over a piece of pie, “starting over” every Monday, building resentment toward the process, and usually… quitting.So instead of fighting the season, work with it.In this episode, I break down why going into a cut right now is a terrible idea and what you should be focusing on instead.⚠️ If you’ve been feeling the urge to “tighten things up,” listen to this first.Want to know what you should be focusing on right now?Click here to take my FREE Metabolic Quiz.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss GuideDiscussion about this video This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

🎙️ Episode 066: How to Raise Testosterone NaturallyIf you’ve been feeling tired, unmotivated, struggling to build muscle, gaining fat around your midsection, dealing with low libido, poor sleep, or just feeling off… low testosterone may be playing a role.And yes, this applies to both men and women.In this episode, I break down:* The key signs of low testosterone in both men and women* Why strength training is one of the fastest ways to naturally boost testosterone * How one night of poor sleep can cut testosterone in half (and how to fix your sleep) * The connection between stress & hormone suppression* Why both under-eating and excess body fat can lower testosterone levels * The role of gut health in hormone production and nutrient absorption * Foods & supplements that actually help support healthy testosterone naturally (no gimmicks)⚠️ This is not about quick fixes or hopping on TRT.This is about getting to the root cause so you can restore energy, strength, mood, and vitality naturally.🎯 Ready to figure out what’s holding your metabolism + hormones back?Take my FREE Metabolic Quiz to find out which area of your health needs attention most🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

🎙️ Episode 065: Movement Really is MedicineMost people think “more cardio” or “less food” is the answer to better health.But what if the real magic was simply… walking more?In this episode, I break down how movement truly is medicine and how your step count can be a great tool to improve not only your body composition, but also your overall health, longevity, and quality of life.You’ll learn:* Why 7–10k steps a day is the sweet spot for longevity and fat loss* How walking improves metabolic health, hormones, gut function, and mood* What the “10,000 steps rule” actually means (and where it came from)* How I help my clients manipulate steps to break plateaus without slashing calories* The exact strategy I use to build movement into a busy schedule even with a 9-to-5 desk jobYou don’t need more cardio. You need a sustainable movement strategy that supports you and your body 💪🏻🎯 Ready to start working with your body, instead of against it?Take my FREE Metabolic Quiz to find out exactly what your body needs to not only look better, but feel better too.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com