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

47 | 5 Meal Planning Tips

Monday Apr 08, 2024

Monday Apr 08, 2024

Hey Love!
In this episode, I talk about the importance of meal planning and I also share five tips to make the process easier.  Join me as I dive into the importance of meal planning.   
I hope you find this episode motivating and encouraging.
 
Peace and Blessing!
 
LaDawn Hickman
Holistic Nutrition Weight Loss and Accountability Coach
 
 
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/
 
Previous Podcast Episodes and Article Links:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000602953190
https://downshiftology.com/recipes/cilantro-lime-rice/
 

Monday Apr 01, 2024

Hey Love!  It’s that time again, March Madness, well technically it’s April - but go with me on this!!!  And I’m not talking about the sweet 16, final four or the championship.  
I’m talking about the time of year when some of us realize, spring is here and in full effect, summer is coming up fast and you’re not even close to your summertime goals.
So this is where the madness begins, we start trying all the things to drop 10, 20 or more pounds to fit in into that dress for a class reunion or a wedding or maybe it’s a swimsuit for a cruise. 
Join me as I talk about reasonable weight loss expectations and I’ll share tips to make sure that you aren’t caught up in the spring weight loss madness!
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/
 
Previous Podcast Episodes and Article Links:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000628240500
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/#:~:text=One%20of%20the%20most%20striking,60%20%5B4%2C5%5D.

Monday Mar 18, 2024

Hey Love!
You already know that protein has countless benefits, especially for us, women over 40 and 50.  
But it can be a challenge to get the amount of protein you need on a daily basis.  So many of us, self included, use some kind of protein supplement to help meet our protein goals.  
But how good are these protein supplements?  Particularly protein powders, are they really worth the investment?  Because let's be honest, food in general is expensive these days – not to mention adding the costs of supplements.  
So listen in as I share my two cents worth about the pros and cons of adding protein powder supplements to your daily lineup. 
I hope you find this episode informative 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/
 
Previous Podcast Episodes and Article Links Mentioned In This Episode:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000615914657
https://www.eatingwell.com/article/8032853/what-does-protein-powder-do/
https://www.medicinenet.com/types_of_protein_powders_and_which_is_the_best/article.htm

Monday Mar 11, 2024

Hey Love!
This episode wraps up my three part series on top 10 habits I consider “non-negotiable” for weight loss.  
If you missed the first two episodes, I’ve linked them below so you’ll know these foundational building blocks of weight loss and to your overall health and wellness journey.
I hope you find value and encouragement in this episode to keep working on your fitness goals.
 
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/
 
 Previous Podcast Episodes and Article Links:
https://www.webmd.com/sleep-disorders/sleep-blue-light
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000644477489
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000646878947

Monday Feb 26, 2024

Hey Love!
Listen to the second episode of this three part series as I share more of the top 10 habits I consider “non-negotiable” for weight loss.  
If you’ve been on your weight loss journey for any amount of time, then you know there is a lot to consider and everyone’s journey is different.
But in my opinion, these 10 habits can apply to anyone on their weight loss journey because they are the building blocks of weight loss.
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/
 
Previous Podcast Episodes and Article Links:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000615914657
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000616194977
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000644477489
https://newsinhealth.nih.gov/2023/05/hydrating-health#:~:text=Drinking%20liquids%20may%20not%20be,Dr.
https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/#:~:text=Science%20suggests%20that%20water%20can,to%20results%20on%20the%20scale.
https://www.sleepfoundation.org/nutrition/circadian-rhythm-fasting

Wednesday Feb 07, 2024

Hey Love!
Knowing what I know now, if I was just starting my weight loss journey, there are the top 10 habits I would consider “non-negotiable”.
Because if you’ve been on your weight loss journey for any amount of time, then you know, there is a lot to consider and everybody's journey is different and everybody’s body is different.
But in my opinion, these habits can apply to anyone on their journey and as I stated before - they are non-negotiable because they are the building blocks of weight loss.
Listen to this three part series and learn how to apply these top 10 to your weight loss journey.  
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/
 
Podcasts mentioned in this episode:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000628240500
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000615914657 
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000616194977
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000616810274
 
 Macro Calculators
https://www.bodybuilding.com/fun/macronutrients_calculator.htm
https://www.calculator.net/macro-calculator.html

Thursday Jan 25, 2024

Hey Love!
 
In this episode, I talk about how to take an integrated approach with your health, wellness and weight loss goals.  The physical aspects alone are just not enough, especially when it comes to maintaining weight loss and sustaining  a healthy lifestyle.  
Our mental and emotional well-being are equally as important as physical well being.  Listen in as I share ways to help you embrace a holistic perspective on your weight loss journey.
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/

Monday Jan 15, 2024

Hey Love!
Did your New Year start with a bang but now you’ve lost some of that razzle-dazzle?  Have you lost steam already?  If so, this is the episode for you.  I will be talking about what to do when motivation is not enough to keep you going on your weight loss goals for the New Year.
Instead of dragging those old habits into the New Year, it’s okay to do a reset and I’ll be giving you three things to do before you call it quits on your health and wellness journey
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/

Monday Dec 11, 2023

Hey Love!
Listen in as I share the “Top 3 Super Spices” you need to add into your weekly rotation.  The benefits and ways to use these spices are endless.   
I hope you find this episode inspiring and motivating.
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/
Links to articles mentioned : 
https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits#:~:text=Health%20Benefits%20of%20Ginger&text=Gingerol%2C%20a%20natural%20component%20of,Nausea%20relief.
https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits
 
Tea Recipes:
Ginger, Cinnamon Clove Tea
Ingredients: 
½ inch or thumb fresh ginger
1 Cinnamon stick
¼ teaspoon of cloves
Directions:
Trim off the tough knots and dry ends of the Ginger.  Peel and cut into thin, crosswise slices and add the Ginger slices, cinnamon stick and cloves into a mug.  Pour in boiling water and cover.
To get all the goodness of the ginger, cinnamon and cloves, let it steep for at least 10 minutes.
Turmeric Tea
Like ginger, turmeric root can be made into a nourishing and tasty tea. Here’s Brown’s method:
Ingredients: 
2 tablespoons turmeric root chopped or 2 teaspoons turmeric powder
Directions: 
Bring to a boil in 1–2 cups water
Lower to simmer for 5 minutes and then strain.
“You can drink turmeric tea warm or cold, and add lemon and/or honey to change the taste,” Brown advises.
 

Wednesday Dec 06, 2023

Hey Love!
 
Listen to this short but inspiring episode about handling holiday emotional eating.  I'm sharing with you two easy and effective strategies to help you cope with stressful holiday situations.   
I hope you find this episode encouraging.
Peace and Blessings!
 
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/

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