Healthy Habits 180, Fitness Over 40, Weight Loss, Quick Workouts, Easy Meal Prep

37 | 3 Ways To Establish Healthier Holiday Food Traditions

Hey Love!
We are in full tilt holiday mode and this is the time of year when we can let holiday traditions, especially those delicious traditional meals, derail our weight loss or maintenance goals.
But don’t worry, I got you!  Tune into today’s episode where I share some thoughts on how to create new rituals that will keep you on track and remember the real reason for the season.  
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/
 
Mashed Cauliflower "Potatoes" Recipe
Ingredients
2-4 four heads of cauliflower cut into florets
Greek yogurt
Garlic
Parmesan cheese
Salt and pepper 
Chives
Directions
Steam or boil cauliflower until tender, then blend it with Greek yogurt, garlic, and a touch of Parmesan cheese until creamy
Season with salt, pepper, and chives to taste!

36 | Setting Boundaries and Saying No!

Hey Love!
 Do you struggle with setting boundaries, saying no with confidence and being okay with saying “NO”?  If so, then this episode is for you.  
As you navigate this holiday season, it’s important that you are clear on your boundaries to protect yourself from physical and mental burnout. 
Listen in as I share tips on setting boundaries and saying “NO” with confidence.  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/

35 | Fit and Festive : Navigating Holidays Over 40

Hey Love!
We are in the THICK of the holiday season with four weeks left in the year.  This is the time when many of us are overcome by all the holiday festivities and put our exercise goals on the shelf.
We’ll don’t worry, I got you covered.  Tune in while I tell you all the reasons why you should stay active during the holidays and I have five quick workouts that will set you up for success.
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/
 
Workouts
Remember to consult with a healthcare provider or fitness professional before starting a new exercise program, especially if you have any existing health conditions or concerns. 
 
Body-weight Circuit Workout:
This workout focuses on strengthening your entire body using your body weight as resistance:Jumping jacks: 1 minute
Body-weight squats: 3 sets of 15 reps
Push-ups (on knees or against a wall if needed): 3 sets of 10 reps
Plank: Hold for 1 minute
Body-weight lunges: 3 sets of 15 reps per leg
Perform all these exercises three to four times with minimal rest between sets for an effective full-body workout.
Cardio Dance Workout:
Get your heart rate up by dancing and most important, having funWarm up with light cardio (marching in place, light jogging) for 5 minutes.
Pick five or six of your favorite songs, which should be about 20 to 30 minutes and just dance!!!!
Add some line dancing, who remembers the “Electric Slide??  Do whatever you like to make the workout enjoyable and fun so that you keep moving!  
Cool down with slower dance moves and deep breathing exercises.
HIIT Workout:
This workout is great for burning calories and improving your heart health. Remember it doesn’t have to be high impact to be high intensity, so modify when neededJumping jacks: 1 minute
High knees: 1 minute
Wall Sits: 1 Minute
Mountain climbers: 1 minute
Perform three to four sets and rest 1-2 minutes between sets.
Pilates Workout:
This workout focuses on core strength, stability, and flexibility.
Pilates roll-ups: 3 sets of 10 repetitions
Bicycle crunches: 3 sets of 15 repetitions per side
Leg circles: 3 sets of 10 repetitions clockwise and counterclockwise
Plank with alternating leg lifts: 3 sets of 15 repetitions per leg
Pilates bridges: 3 sets of 15 repetitions
Focus on controlled movements and proper form to effectively engage your core.
 Yoga and Stretching Routine:
The goal of this yoga routine is to improve flexibility, balance, and promote relaxation.Start with deep breathing and gentle stretching to warm up.
Perform the following poses at your own pace: Downward Dog, Warrior I and II, Tree Pose, and Child's Pose.
Focus on deep stretches for your hamstrings, quadriceps, back, and shoulders.
End the session with deep breathing and meditation.

34 | Negative Body Image and the Power of Positive Affirmations

Hey Love!
It’s Wellness Wednesday and I want to chat about something really important, negative body image.  I know it can be challenging and I’m here to help.
In this short and encouraging episode, I want to share the power of positive affirmation.  They might sound simple, but they have the potential to make a significant difference in how you perceive yourself. 
By crowding out those negative thoughts with positive affirmations, you can make room for thoughts that will help you to change the way you see your body and yourself.
I hope you find this episode inspiring.
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/

33 | Macros and Mindfulness - Women Over 40 Decode Dieting - Part 2

Hey Love!
In this series, “Macros and Mindfulness: Women Over 40 Decode Dieting - P2” I’ll be talking about eating intuitively versus macros based eating.
Tune into this episode to hear how you may benefit from a macros based approach to weight loss and management.
I’ll also be wrap up this series by sharing my experience, thoughts and perspectives on “Macros and Mindfulness”.
I hope you find this episode informative and encouraging.
Peace and Blessing!
 
LaDawn Hickman
Holistic Nutrition Weight Loss and Accountability Coach
 
Link To Referenced Podcast Episode:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000611868241
 
 
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/.

32 | Macros and Mindfulness - Women Over 40 Decode Dieting - Part 1

Hey Love!
In this series, “Macros and Mindfulness: Women Over 40 Decode Dieting”, I’ll be talking about eating intuitively versus macros based eating.
Tune into this episode to hear how you may benefit from an intuitive approach to weight loss and management.
I hope you find this episode inspiring and encouraging.
Peace and Blessing!
LaDawn Hickman
Holistic Nutrition Weight Loss and Accountability Coach
 
Links To Intuitive Eating articles mentioned in the show:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7902094/#:~:text=The%20results%20of%20this%20study,outcomes%20at%20EAT%2DIII%20among
https://health.clevelandclinic.org/what-is-intuitive-eating/
https://www.medicalnewstoday.com/articles/intuitive-eating
 
Links To podcast episode mentioned in the show:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000630228901
 
What’s Next?!
Want a customized plan? Book a call with me!
https://calendly.com/hickmansolutions/40min
Join the Community!
If you want 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/

31 | 5 Tips for Mindful Eating

Hey Love!
If you are eating in your car or eating while scrolling your phone, texting, working or you are just plain out distracted while eating, this episode is for you!!!
I’m going to talk about how mindless eating and snacking can lead to overeating, which can lead to what?  Unwanted weight gain my friend. 
But dont worry, as always, I got you!!!
I’m going to share five simple strategies to help you become a more mindful eater. 
Also, I have a Healthy Habit Snack Challenge starting October 6 that is right up your alley if you need more support with mindful snacking. Visit our Facebook Community for details, the link is below.  
I hope you find this episode informative and encouraging.
Peace and Blessing!
 
LaDawn Hickman
Holistic Nutrition Weight Loss and Accountability Coach
 
Link to the episode mentioned in the show:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000602953190 
 
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/
 

30 | Self Trust and Your Weight Loss Journey

Hey Love!
When starting on a health and wellness journey or weight loss journey, hat is the first thing you need?
I’ll give you a hint; it’s not an external person, place or thing!!!  You give up? 
The first thing you need comes from within and it is “Self Trust”. 
Listen to this episode as I share the importance of having trust in Y.O.U when it comes to your 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/

29 | Don’t Lose Weight! Change Your Body Composition!

Hey Love!
So you want to lose weight right?  Or do you want to lose fat? Or do you want to gain muscle? Or do you want to do all of the above. 
In this episode, I’m going to talk about why you shouldn’t focus on weight loss and the number on the scale.  Instead, focus on changing the composition of body!  Listen in as I dig into body re-composition!
Here are the links to the articles I referenced in this episode:
Harvard Health Publishing - Strength Training Builds More Than Muscles
National Institute on Aging - Aging, Body Weight, and Metabolism
Journal of the American College of Nutrition - The Role of Protein Intake and Resistance Training on Muscle Mass, Strength, and Function in the Elderly
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 my Facebook Community at www.facebook.com/groups/1092629044754140/

28 | Should Women Over 40 Do Intermittent Fasting?

Hey Love!
Have you thought about trying Intermittent Fasting and wondered:
Is intermittent fasting safe for women over 40?
Can intermittent fasting help with menopause-related weight gain?
How does intermittent fasting affect hormones, particularly during perimenopause and menopause?
If you have, then this episode is for you.  In today’s episode, I’ll be talking about the benefits and limitations of Intermittent Fasting for women over 40. 
I hope you find this episode informative and encouraging.
Peace and Blessing!
LaDawn Hickman
Holistic Nutrition Weight Loss and Accountability Coach
If you would like more support and to be a part of a community of women like you, please join my Facebook Community at www.facebook.com/groups/1092629044754140/
or do a search on “Healthy Habits 180 w/LaDawn Hickman”.