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 everything

This 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: @hjen9

Loved 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

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 time

If 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

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 crazy

This 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

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 control

I 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

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 schedule

This 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

🎙️ Episode 068: How to Maintain Your Weight Through the Holidays Without Missing Out

Most 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 Thanksgiving

This is about:✅ staying grounded✅ listening to your hunger cues✅ enjoying the moments with the people you love✅ doing something instead of needing to be perfect

If 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

🎙️Episode 067: Right Now Is the Worst Time to Start a Fat Loss Phase

This 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 Guide

Discussion about this video

🎙️ Episode 066: How to Raise Testosterone Naturally

If 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

🎙️ Episode 065: Movement Really is Medicine

Most 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 job

You 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

🎙️ Episode 064: The Truth About Cardio — When It Helps, When It Hurts, and How to Do It Right

Cardio isn’t the enemy.But the way most people use it? That’s where the problem starts.

If you’re grinding on the treadmill every day trying to lose body fat, or skipping cardio altogether because you think it “kills gains,” this episode is for you.

In this episode, I break down:

✅ When cardio helps and when it backfires✅ How overdoing cardio can wreck your hormones, gut health, and metabolism✅ The type (and amount) of cardio that actually supports fat loss✅ Why steps and zone 2 cardio should be your foundation✅ How to combine strength training + cardio without burning out

Cardio can be a powerful tool, but only if you use it the right way.

If your goal is to look good, feel good, and perform your best, this episode will help you find the sweet spot.

🙌🏻 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