Healthy Habits 180, Fitness Over 40, Weight Loss, Quick Workouts, Easy Meal Prep
The GO TO PODCAST For Women Over 40 Who Want To Lose Weight! Do you feel like getting older is making it harder to lose weight? Are you struggling to find the time and discipline to see a fitness program through? Do you know you need consistency and accountability but can’t find either? I’m LaDawn Hickman, a Holistic Nutrition Weight Loss and Accountability Coach. I worked in corporate for many, many years and I was a health and wellness coach and a fitness competitor. But I struggled to have the body of a competitor while still craving Cheetos and Reese’s Cups. I put on weight, my hormones began to change and I struggled with high blood pressure after 40. As a 50+ wife, mom and busy professional, I’m here to tell you, you CAN lose weight. AND keep it off for good WITHOUT spending hours working out or eliminating foods you love. Stick around and I’ll tell you how!! In this podcast, I will teach you: → How to lose weight and keep it off → Quick workouts for women over 40 → Easy meal prep → How to stay committed to your fitness journey Losing weight is possible after 40 and it can be simple. I didn’t say it was going to be easy but it doesn’t haven’t to be complicated! So stop putting off your health journey and join me as we do a 180 and build some healthy habits together. How to connect with me LaDawnHickman.com Essential Wellness FaceBook Community Support@LaDawnHickman.com
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Episodes
Monday Mar 10, 2025
Monday Mar 10, 2025
Hey Love!
Are you struggling with emotional eating and is it impacting your weight loss journey? In this episode of The Healthy Habits 180 Podcast, we’re diving into the connection between emotional eating and midlife weight gain.
If you’ve ever found yourself reaching for food when you’re stressed, bored, or overwhelmed, this episode is for you.
What You’ll Learn in This Episode:
The difference between physical hunger and emotional hunger
How emotional eating sabotages weight loss efforts
Practical strategies to break the cycle of emotional eating
Re-framing your relationship with food starts with awareness and consistent, thoughtful actions. You can break the cycle of emotional eating, and I’m here to support you every step of the way!
Motivating Quote: “If what ahead scares you and what’s behind hurts you, just look above. He never fails to help you.”
Let’s Keep the Conversation Going!
DM me on Instagram https://bit.ly/HH180Instagram if you try any of these strategies—I’d love to hear from you!
Found this episode helpful? Share it with a friend who may need it.
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Helpful Article:
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342#:~:text=Take%20a%20walk%2C%20watch%20a,have%20your%20emotions%20in%20check.
Resources:
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Monday Mar 03, 2025
Monday Mar 03, 2025
Hey Love!
Struggling with energy crashes, stubborn weight gain, or bloating—even when eating “healthy”? It could be a sign of hormone imbalance! In this episode, we’re tackling how to nourish your body for optimal hormone health without restrictive diets or complicated meal plans.
I’ll break down The Balanced Formula—a simple approach to structuring meals with protein, healthy fats, and fiber to keep your hormones in check. Plus, I’ll share practical meal ideas and easy meal prep tips to make balanced eating a no-brainer.
What You'll Learn in This Episode:
How hormone balance impacts energy, cravings, and weight loss
The 3 key nutrients you need at every meal (and why they matter)
Easy meal ideas using The Balanced Formula
Time-saving meal prep hacks for busy women
Common myths about hormone balance—debunked!
Motivating Quote:
Ask yourself from time to time when eating or putting together a meal, “Is this going to make me feel good?”
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Related Episodes:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000673160825
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000631786044
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000631786044
Monday Feb 24, 2025
Monday Feb 24, 2025
Hey Love!
Are your workouts helping or hurting your hormones? In today’s episode, I’m breaking down how to exercise in a way that supports hormone balance, boosts metabolism, and reduces stress—without over-training or burning out.
What You'll Learn in This Episode:
Why strength training is key for hormone health
How over-exercising can spike cortisol and stall progress
The role of low-impact movement and recovery in balancing hormones
How to time your workouts for optimal energy and fat loss
The biggest workout myths that could be holding you back
If you’ve been feeling exhausted or stuck in your fitness routine, this episode will help you find a smarter, more effective way to train!
Motivating Quote:
Health is not a destination, it’s a daily commitment to healthy habits. It’s not about building a better body, rather building a better life.
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Thursday Feb 20, 2025
Thursday Feb 20, 2025
Hey Love!
Struggling with midlife weight gain despite doing all the “right” things? You’re not alone. In this episode, we dive into the real reasons behind weight gain in midlife—and it’s not what you think! While hormonal changes play a role, the key lies in foundational habits that are often overlooked.
What You'll Learn in This Episode:
Steady Blood Sugar, Steady Weight Loss: Why balancing your blood sugar is a game-changer.
Muscle Is Your Metabolic MVP: How maintaining and building muscle boosts your metabolism.
Master Your Mood: A plan for managing stress and finding joy to help regulate cortisol.
Sleep Your Way to Health: The critical connection between quality sleep and midlife weight management.
These aren’t just theories—they’re actionable tips you can start today to feel empowered and in control of your body.
Motivating Quote:
“Eat like you love yourself, Move like you value yourself, Speak like you respect yourself. Live like you care for yourself.
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Monday Feb 17, 2025
Monday Feb 17, 2025
Hey Love!
Meal planning doesn’t have to be overwhelming or time-consuming. In this episode, I’ll walk you through my 3-step meal planning method designed for busy women who want to stay on track without over-complicating things. You’ll learn how to:
Batch cook with purpose to simplify meals and save time.
Use a Plug & Play meal system to create variety without stress.
Have no-cook backup meals ready for those extra-busy days.
Whether you’re trying to eat healthier, lose weight, or just make mealtime easier, this simple method will help you plan without the overwhelm.
Tune in to take control of your meals, boost your energy, and finally simplify your meal planning routine!
Motivating Quote:
“I want to see what happens if I don’t give up.”
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Wednesday Feb 12, 2025
Wednesday Feb 12, 2025
Hey Love!
Menopause changes a lot—including how our bodies respond to food, exercise, and weight loss. But does it mean you’re destined to gain weight? Not at all!
In this episode, we’re breaking down three key things you must know about menopause and weight loss. I’ll also share practical strategies to help you navigate this season of life with confidence.
What You'll Learn in This Episode:
Why menopause alone isn’t causing weight gain (and what actually is)
How to adjust your approach to fitness and nutrition as your body changes
The critical role of strength training and movement after 40
Three actionable steps to help you manage weight gain during menopause
Bible Verse/Motivating Quote:
Feel the feeling but don’t become the emotion. Witness it. Allow It. Release It.
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Article Mentioned
https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Monday Feb 10, 2025
Monday Feb 10, 2025
Staying consistent can be a real challenge—especially when life gets chaotic. In today’s episode, I share practical strategies and mindset shifts to help you bounce back and stay on track, even when your day doesn’t go as planned.
Learn about the “Pivot Plan” and discover how to make small, impactful changes that keep your progress intact.
What You'll Learn in This Episode:
Redefining Consistency
The “Pivot Plan” Concept
Actionable Tips to Bounce Back
Motivational Quote
Focus on God’s ability, not your inability.
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Links & Resources Mentioned
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Wednesday Jan 29, 2025
Wednesday Jan 29, 2025
Hey Love!
Ready to reflect, recharge, and move forward? In this final episode of our detox series, we’re wrapping up the journey of resetting your body, mind, and spirit. Whether you’re just starting or have already implemented these strategies, this recap will help you solidify your progress and carry it into the future with confidence.
We’ll revisit the highlights from each episode, from holistic detox methods and breaking sugar cravings to emotional and digital detox strategies. But this isn’t just a summary—it’s your blueprint for sustainable transformation.
If you’ve been feeling stuck in your weight loss journey, overwhelmed by cravings, or disconnected from your goals, this episode will inspire and equip you to take the next steps with purpose.
What You'll Learn in This Episode:
The key takeaways from detoxing your body, mind, and spirit holistically.
How reducing sugar impacts your health, weight, and energy levels.
Practical tips for improving gut health and emotional balance.
Strategies for creating screen-free habits to reclaim your peace and focus.
How to keep your momentum going and turn your detox practices into lifelong habits.
As we age, our bodies, minds, and lifestyles evolve. This series has been specifically tailored to address the challenges women over 40 face in their health and wellness journeys—whether it’s managing weight loss, boosting energy, or reducing stress. This final episode is your motivation to stay the course and embrace a life of balance and intentionality.
Bible Verse
"Do not conform to the pattern of this world, but be transformed by the renewing of your mind." — Romans 12:2
Thank You for Listening!If you found this episode helpful, please share it with someone who might need these tips this holiday season. Don’t forget to follow, like, and comment on Instagram to keep the conversation going!
Subscribe & Review:Make sure to subscribe to The Healthy Habits 180 Podcast so you never miss an episode. Leave a review to let me know how these strategies are helping you achieve a healthier lifestyle.
Peace and Blessing!
LaDawn Hickman
Holistic Nutrition Weight Loss and Accountability Coach
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Links & Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
“Reset Done Right” Playlist:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000679837263
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000680452488
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000681740508
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000682355912
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000685672509
Monday Jan 27, 2025
Monday Jan 27, 2025
Hey Love!
Are you feeling overwhelmed by constant notifications and endless screen time? In this episode, we explore how a digital detox can help you reclaim your time, boost productivity, and find peace of mind.
Learn what a digital detox is, why it’s essential, and discover five practical strategies to help you create healthy boundaries with technology.
Whether it’s setting screen-free zones, turning off non-essential notifications, or scheduling tech-free time, these tips are easy to implement and will transform your daily routine.
Ready to unplug and thrive? Tune in for actionable advice and simple challenges to help you get started today!
What You'll Learn in This Episode:
What a digital detox is and how it can benefit your life.
Five simple strategies to implement a digital detox today:
How to reclaim your focus, time, and energy in small, sustainable ways.
Motivational Quote:
“Time is the only thing you can waste but cannot buy, spend it wisely.”
Thank You for Listening!If you found this episode helpful, please share it with someone who might need these tips this holiday season. Don’t forget to follow, like, and comment on Instagram to keep the conversation going!
Subscribe & Review:Make sure to subscribe to The Healthy Habits 180 Podcast so you never miss an episode. Leave a review to let me know how these strategies are helping you achieve a healthier lifestyle.
Until Next Time:Take the very best care of YOU, and remember to…..
Peace and Blessing!
LaDawn Hickman
Holistic Nutrition Weight Loss and Accountability Coach
What’s Next?!
Want a customized plan? Book a call with me!
https://calendly.com/hickmansolutions/40min
Links & Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Previous Podcast Episodes and Article Links:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000679837263
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000680452488
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000681740508
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000682355912
Wednesday Jan 01, 2025
Wednesday Jan 01, 2025
Hey Love!
This is the fourth episode in our Detox Done Right series. Today, we’re shifting gears from the physical aspects of detoxing to focus on the mental. If you’ve been carrying around emotional baggage or mental clutter that’s weighing you down, this episode is for you!
In this episode, I’ll share four emotional detox strategies to help you release what no longer serves you, make space for peace and joy, and reconnect with what truly lights you up.
What You'll Learn in This Episode:
The impact of emotional clutter on your energy and joy.
How to identify what’s mentally weighing you down.
Four actionable strategies for emotional detox:
The Power of the Pause: How a 2-minute pause can help you identify and let go of mental noise.
Set Boundaries That Protect Your Peace: Practical tips for saying “no” with grace and intention.
Detox Your Inputs: Curating your social media feed and reducing toxic influences.
Reconnect with What Lights You Up: Simple acts of joy to nourish your soul.
Tips for maintaining your emotional detox as a sustainable practice.
Bible Verse
2 Timothy 1:7: "For God has not given us a spirit of fear, but of power and of love and of a sound mind".
Motivational Quote:
“Life is too precious to carry around what’s weighing you down. The world needs your light, energy, and passion—and that starts with letting go of what’s dimming your shine.”
Thank You for Listening!If this episode resonated with you, please share it with a friend who might need to lighten their mental load. And don’t forget to subscribe, rate, and review the podcast—it helps more women like you find support and inspiration!
Until Next Time:Take the very best care of YOU.
Peace and Blessing!
LaDawn Hickman
Holistic Nutrition Weight Loss and Accountability Coach
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Links & Resources Mentioned
Free Download: 7 Day Meal Guide that includes shopping lists and macro-nutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Previous Podcast Episodes and Article Links:
(https://www.terryhershey.com/product/the-power-of-pause/)
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000679335420
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000679837263
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000680452488
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000681740508