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
Thursday Dec 26, 2024
Thursday Dec 26, 2024
Hey Love!
This is the third episode of our Reset Playlist series: "Detox Done Right: A Holistic Approach to Energize Body, Mind, and Spirit."
If you’ve been feeling bloated, low-energy, or like your immune system could use a boost, today’s episode is for you! In this episode, we’re talking all about gut health—why it matters and how simple, actionable steps can make a huge difference in improving digestion, immunity, and energy levels.
What You'll Learn in This Episode:
Why your gut is often called the "second brain" and how it impacts your mood, energy, and fat storage.
How a healthy gut microbiome contributes to better digestion, stronger immunity, and sustained energy.
Simple, effective tips to reset your gut health, including:
Incorporating high-fiber foods.
Adding fermented foods
Staying hydrated to support digestion.
A bonus tip on slowing down while eating to support better digestion.
You’ll also hear practical advice on how to avoid overwhelm and make small, manageable changes that fit into your busy life.
Motivating Quote: “Consistency is what transforms average to excellence.”
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 Mentioned
Free Download: Get your 7-day meal and recipe guide to include nourishing and balanced meals throughout the holiday season.
Follow me on Instagram: HealthyHabits180 Podcast – 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 www.facebook.com/groups/1092629044754140/
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
Sunday Dec 15, 2024
Sunday Dec 15, 2024
Hey Love!
Do you ever feel like sugar has a hold on you? Maybe you find yourself reaching for sweets when you’re stressed, tired, or even bored, and it’s leaving you stuck in a cycle that feels impossible to break. If you’ve ever wondered how to take control of your sugar cravings without feeling deprived, this episode is for you.
Today we’re diving into sugar cravings—a key focus of our holistic detox series, The Reset Playlist. I’ll uncover why sugar is so hard to resist, the impacts of sugar on your body and mind, the benefits of reducing/eliminating sugar and some practical strategies to break free from sugar cravings.
If you haven’t already, make sure to listen to Episode 63 for the foundation of this detox journey. This isn’t about deprivation or fad cleanses—it’s about re-energizing your body, mind, and spirit.
What You'll Learn in This Episode:
Why Sugar is So Hard to Resist
Learn how food scientists engineer processed foods to hit the “bliss point,” making them almost irresistible.
Understand why sugar cravings aren’t about willpower—it’s all about the science behind hyper-palatable foods.
How Sugar Impacts Your Body and Mind
Physical effects: blood sugar spikes, fat storage (especially belly fat), inflammation, and gut health issues.
Mental/emotional effects: mood swings, anxiety, and the addictive cycle of cravings.
The Benefits of Cutting Back on Sugar
Stable energy levels, reduced belly fat, and lower risk of chronic diseases like diabetes.
Improved gut health, better focus, and enhanced emotional resilience.
5 Steps to Kick Sugar Cravings
Swap Refined Sugars for Natural Alternatives
Balance Your Plate
Hydrate Properly
Address Emotional Cravings
Set Realistic Goals
Next Week on the Reset Playlist: Gut Reset 101:Simple Steps to Better Digestion, Immunity, and Energy
Ready to tackle screen time and reconnect with yourself? Don’t miss Part 3 of the Reset Playlist, where we’ll dive into the benefits of a Digital Detox.
Bible Verse/Quote of the Week:
She stood in the storm and when the wind did not blow her away, she adjusted her sails. – Elizabeth Edwards
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 take the very best care of Y.O.U.
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: Get your 7-day meal and recipe guide to include nourishing and balanced meals throughout the holiday season.
Follow me on Instagram: HealthyHabits180 Podcast – 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 www.facebook.com/groups/1092629044754140/
Previous Podcast Episodes and Article Links:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000679837263
Monday Dec 09, 2024
Monday Dec 09, 2024
Hey Love!
When you hear the word *detox*, what comes to mind? Juice cleanses? Strict fasting? Cutting out all the foods you love? Today’s episode is about redefining detox with a holistic approach—one that not only resets your body but also rejuvenates your mind and spirit.
If you’re feeling weighed down by unhealthy habits, low energy, or even mental clutter, this episode will give you practical, sustainable tools to feel lighter, more energized, and in alignment with your goals.
What You'll Learn in This Episode:
What “detox” really means:How it goes far beyond just the physical and why holistic detoxification is the key to lasting change.
The body-mind-spirit connection: Why addressing emotional and mental well-being is essential for a successful reset.
A sneak peek into what’s coming next: How upcoming episodes will guide you step-by-step through sugar detox, gut health resets, emotional detox, and more.
This episode is perfect for you if:
You’re overwhelmed by the thought of detoxing and want a realistic, approachable way to start.
You’re curious about how to incorporate mindfulness and self-care into your health journey.
You’re ready to make small but meaningful changes that truly stick.
Motivating Quote:
Reset, Restart, Refocus as many times as you need to, just don’t give up!
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.
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: Get your 7-day meal and recipe guide to include nourishing and balanced meals throughout the holiday season.
Follow me on Instagram: HealthyHabits180 Podcast – 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 www.facebook.com/groups/1092629044754140/
Previous Podcast Episodes and Article Links:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000621461203
Thursday Dec 05, 2024
Thursday Dec 05, 2024
Hey Love!
Today, we’re diving into a topic that may surprise you on a health and wellness podcast: spiritual fitness. While physical and mental health are crucial, your spiritual health plays an equally vital role in living a truly holistic, healthy life.
Drawing inspiration from 1 Timothy 4:8, I share my personal journey of reconnecting with God, exploring how faith has impacted my health and wellness journey, and I challenge you to reflect on your own spiritual fitness.
If you’ve ever felt like life’s distractions have pulled you off course, this episode is your reminder to reset, refocus, and nurture your relationship with God—because fitness isn’t just about the body; it’s about the mind, spirit, and heart.
In This Episode, You’ll Learn:
What it means to cultivate spiritual fitness and why it’s essential.
My journey back to my faith and how it transformed my approach to health and wellness.
How to integrate spiritual health into your holistic lifestyle.
Practical steps you can take this week to strengthen your relationship with God.
Key Bible Verse:
"For physical training is of some value, but godliness has value for all things, holding promises for both the present life and the life to come." —1 Timothy 4:8
Links and Resources Mentioned:
Join the Healthy Habits 180 Facebook Community: Click Here
Follow me on Instagram: @HealthyHabits180
Let’s Stay Connected!
If this episode encouraged you, please share it with a friend and leave a review! Your support helps the podcast grow and reach more women on their journey to health and wellness.
Until next time, remember: fitness isn’t just about the body—it’s about the mind, the spirit, and the heart.
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.
What’s Next?!
Want a customized plan? Book a call with me!
https://calendly.com/hickmansolutions/40min
Links & Resources Mentioned
Free Download: Get your 7-day meal and recipe guide to include nourishing and balanced meals throughout the holiday season.
Follow me on Instagram: HealthyHabits180 Podcast – 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 www.facebook.com/groups/1092629044754140/
Monday Dec 02, 2024
Monday Dec 02, 2024
Hey Love!
As we kick off the last month of the year, it's time to finish strong. In this episode, we’re tackling the all-too-relatable holiday food struggle—finding balance between enjoying festive traditions and staying true to your wellness goals.
I’m sharing three practical tips to help you create healthier holiday traditions while savoring the special moments of the season.
What You'll Learn in This Episode:
Create Healthier Alternatives: Add a nutritious twist to your favorite dishes, like swapping mashed potatoes for cauliflower mash. Minimal taste differences with maximum health benefits!
Practice Mindful Eating: Slow down, savor each bite, and listen to your body to avoid overeating.
Stay Consistent Beyond Gatherings: Nourish yourself with balanced meals throughout the day to stay on track and avoid overindulging during festive events.
Bonus Tip: Remember, the holidays are about connecting with loved ones and creating cherished memories. You can celebrate without compromising your health!
Quote of the Week: "Balance is not something you find, it’s something you create." — Jana Kingsford
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 LaDawn know how her strategies are helping you achieve a healthier lifestyle.
Until Next Time:Take the very best care of YOU, and remember to approach this season with mindfulness, gratitude, and balance. ❤️
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
Join the FaceBook Community if you would like more support and to be a part of a community of women like you, www.facebook.com/groups/1092629044754140/
Follow Me on Instagram: HealthyHabits180 Podcast – DM me your questions or share your favorite takeaway from this episode!
Resources Mentioned in This Episode:
Free Download: Get your 7-day meal and recipe guide to include nourishing and balanced meals throughout the holiday season.
Monday Nov 25, 2024
Monday Nov 25, 2024
Hey there!!
In this episode of The Healthy Habits 180 Podcast,I dive into a topic that resonates deeply, especially as the holiday season approaches: managing emotional eating. This season is filled with joy, connection, and, unfortunately, emotional triggers.
I share three actionable strategies to help you navigate these challenges and maintain a healthy balance between enjoyment and mindfulness.
Whether you’re dealing with the stress of hosting, traveling, or missing a loved one, these tips will empower you to approach this holiday season with intention and grace.
What You'll Learn in This Episode:
Plan and Prepare Meals Ahead of Time: How planning meals and snacks, whether at home or on the go, can reduce stress and help you stay on track.
Schedule Non-Negotiable “Me Time”: The importance of prioritizing yourself, even during a busy season, and simple ways to carve out self-care.
Don’t Deprive Yourself: Why allowing yourself to enjoy holiday treats can help you avoid the pitfalls of overindulgence and find a healthy balance.
Bible Verse of the Week:Philippians 4:6-7 – “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
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 approach this season with mindfulness, gratitude, and balance. ❤️
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
Join the 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 www.facebook.com/groups/1092629044754140/
Resources Mentioned:
Free Download: Get your 7-day meal and recipe guide to include nourishing and balanced meals throughout the holiday season.
Follow LaDawn on Instagram: HealthyHabits180 Podcast – DM me your questions or share your favorite takeaway from this episode!
Tuesday Nov 12, 2024
Tuesday Nov 12, 2024
Hey Love!
In this episode of *Healthy Habits 180*,we dive deep into one of the most challenging areas of weight loss for women over 40: belly fat.
This episode uncovers five crucial yet often overlooked factors that contribute to abdominal weight gain. From understanding the role of hormones and cortisol to optimizing gut health and metabolism, I share essential insights that every woman should know.
In this episode we cover:
The impact of hormonal changes during perimenopause and menopause on belly fat.
How chronic stress and high cortisol levels contribute to weight gain in the abdominal area.
The connection between insulin resistance and increased belly fat storage.
Why gut health is essential for reducing bloating and preventing stubborn weight.
The importance of maintaining muscle mass to boost metabolism and burn belly fat.
Be sure to subscribe, leave a review, and share this episode with a friend who could benefit from these belly fat secrets. I hope you find this episode inspiring and encouraging.
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
Free Resource for Listeners!
Get started with my free *7-Day Hormone-Balancing Menu and Recipe Guide*. Designed for women over 40, this guide offers easy-to-make, balanced meals that can help with weight loss, energy levels, and overall hormone health.
Download it now and take the first step toward a healthier, happier you! https://bit.ly/7daymg
Join the 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
Follow Me On Instagram: https://bit.ly/HH180Instagram
Previous Podcast Episodes and Article Links:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000675606561
Monday Nov 04, 2024
Monday Nov 04, 2024
Hey there!
As a woman over 40, are you struggling with stubborn weight gain, fatigue, or mood swings? Balancing your hormones may be the missing link!
In today’s episode, we explore how key hormones impact weight management and overall wellness, especially for women in midlife and beyond.
Discover the *“Sexy Six”* hormones—Insulin, Cortisol, Leptin, Ghrelin, Testosterone, and Estrogen—and learn the signs of imbalance and actionable strategies to bring these hormones back into balance naturally.
To support you on your journey, I’m offering a free *7-Day Meal Plan and Recipe Guide* filled with hormone-balancing recipes. These easy, balanced meals are designed to help women over 40 support their hormonal health, boost energy, and manage weight with confidence.
Download it here ➡️ https://bit.ly/7daymg
In This Episode, We Cover:
- Why women over 40 often struggle with weight loss and energy issues due to hormonal changes
- The *“Sexy Six”* hormones: what they are, why they matter, and how they affect weight and wellness
- Typical symptoms of hormone imbalances and how to spot them in your own life
- Natural ways to support hormone balance with targeted nutrition, better sleep, effective workouts, and stress management
- The importance of a balanced, hormone-friendly diet for sustainable weight loss after 40
I hope you find this episode inspiring and encouraging.
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
Free Resource for Listeners!
Get started with my free *7-Day Hormone-Balancing Menu and Recipe Guide*. Designed for women over 40, this guide offers easy-to-make, balanced meals that can help with weight loss, energy levels, and overall hormone health. Download it now and take the first step toward a healthier, happier you!
Download your free guide here ➡️ https://bit.ly/7daymg
Join the 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 www.facebook.com/groups/1092629044754140/
Previous Podcast Episodes and Article Links:
https://blog.nasm.org/hormone-balance-for-weight-loss
https://www.medicalnewstoday.com/articles/324031
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000605446696
Tuesday Oct 15, 2024
Tuesday Oct 15, 2024
Hey Love!
In today’s episode, we’re diving into how to create a simple action plan to fuel your body with the right macros for lasting energy, satisfaction, and weight loss.
And yes, I said “simple”! When it comes to losing weight, simplicity and consistency are key.
If you’re tired of over complicated diets that leave you feeling frustrated and stuck, this episode is for you. I’ll show you how to break down your meals using the right macros that work for your body, so you can finally start seeing real results.
And here’s the best part—I’m giving you a “Free 7-Day Meal & Recipe Guide” to help you put this plan into action!
Download the Free Guide Here 👉 https://bit.ly/7daymg.
This guide includes simple, balanced meals for breakfast, lunch, dinner, and snacks, along with a shopping list and cheat sheet to make meal planning “SIMPLE”.
What You’ll Learn in This Episode:
How the right balance of protein, carbs, and fats can boost your energy and metabolism.
How to stay on track with your weight loss goals using easy, balanced meals.
Why keeping your macro plan simple leads to consistency and success
Ready to keep it simple and consistent? Grab your free 7-Day Meal & Recipe Guide now and start fueling your body with the right macros to reach your weight loss goals!
Download the Free Guide Here 👉 https://bit.ly/7daymg.
I hope you find this episode inspiring and encouraging.
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
Join the 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 www.facebook.com/groups/1092629044754140/
Article Links:
https://newsinhealth.nih.gov/2023/08/breaking-down-food
https://www.who.int/initiatives/behealthy/healthy-diet#:~:text=A%20healthy%20diet%20is%20essential,are%20essential%20for%20healthy%20diet.
Download the Free Guide Here 👉 https://bit.ly/7daymg.
Monday Sep 30, 2024
Monday Sep 30, 2024
Hey Love!
We are headed into the last 90 days of 2024 and in this episode, I’m sharing three tips on how to make them the best 90 days of the year. Tune in as I share simple, yet effective tips that will help you meet your wellness goals.
I hope you find this episode inspiring and encouraging.
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
Join the 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 www.facebook.com/groups/1092629044754140/