Want the truth?

You are probably not gaining 5lbs of muscle in a month.

And honestly? That’s completely normal.

In this episode, I sit down with my friend and fellow coach, Laura Savino, to break down what’s actually realistic when it comes to building muscle, improving body composition, and getting the “toned” look so many women are after.

Because social media and bad coaching have a lot of people believing they can completely transform their physique in 8 weeks… and that’s just not how this works.

In this episode, we break down:

💪🏻 What realistic muscle gain actually looks like for men vs women📉 Why eating more doesn’t automatically mean more muscle🔥 The biggest mistakes people make during a muscle-building phase🏋🏻 Why training intensity and progressive overload matter more than you think⚠️ Why DEXA scans and InBody scans may be doing more harm than good🧠 The mindset shift women need to stop obsessing over the scale and start chasing body composition instead⏳ Why your dream physique may take years, not months, and why that’s okay

If you’ve ever felt frustrated because your body isn’t changing as fast as you think it “should,” this episode is for you.

⚠️ Reminder: Sustainable results take time. The goal isn’t to rush the process, it’s to build a body that lasts.

Connect with Laura:

* Instagram: @laurajustinesavino

Loved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @laurajustinesavino — we’d love to hear your biggest takeaway!

🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to build muscle, lose body fat, and fuel their body the right way!

⚙️ Free Resources:

👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻

You’re eating healthy.You’re working out.You’re trying to take care of yourself.

But suddenly…

❌ Your body feels inflamed❌ Recovery feels harder❌ Fat loss feels slower❌ Sleep starts getting weird❌ Your energy, mood, or even hair start changing

And you’re left wondering…

“Am I crazy… or is something actually changing?”

In this episode, I sit down with my friend and fellow coach, Leann, to have a REAL conversation about perimenopause, hormones, body changes, and what women are actually experiencing in their 40s and beyond.

We talk about:

✨ The subtle signs of perimenopause most women miss✨ Hair loss, joint pain, sleep issues & hormonal shifts✨ When HRT might be worth considering✨ Why “doing everything right” can still feel frustrating✨ The truth about realistic transformations and body expectations✨ How the way we talk about food and our bodies impacts our kids

⚠️ If you’ve ever felt like your body suddenly changed overnight or like no one prepared you for this stage of life… this episode is for you.

Because you’re not crazy. And you’re definitely not alone.

Connect with Leann:

* Instagram: @mpowering_future_u

Loved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @mpowering_future_u — we’d love to hear your biggest takeaway!

🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to build muscle, lose body fat, and fuel their body the right way!

⚙️ Free Resources:

👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻

If you’ve ever felt like you keep starting over with your health, struggle to stay consistent, or feel like fat loss “should” be happening faster… this episode is for you.

In today’s episode, I sat down with fellow coach and friend Lisa Viloria, to have a real conversation about what actually creates lasting results.

And spoiler alert: it’s probably not what social media is telling you.

We talk about:

💪 Why strength training changes more than just your body🧠 The identity shift that makes consistency easier⚖️ Why the scale messes with so many women (and what to focus on instead)🍞 Why cutting carbs isn’t the answer for PCOS or fat loss🔥 The “boring” truth about sustainable fat loss that actually works❤️ How building healthy habits can completely change the trajectory of your life

One of my favorite takeaways from this conversation:

Fat loss isn’t sexy. It’s consistency. It’s the basics. It’s showing up even when motivation isn’t there.

But when you stop chasing quick fixes and start building habits that actually fit your life… everything changes.

Connect with Lisa:

* Instagram: @thelisafitlife

* Youtube: @thelisafitlife

Loved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @thelisafitlife — we’d love to hear your biggest takeaway!

🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to build muscle, lose body fat, and fuel their body the right way!

⚙️ Free Resources:

👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻

Hot take: your smartwatch might actually be sabotaging your results.

Not because technology is bad…

But because so many people are obsessing over the WRONG data.

❌ Calories burned❌ Sleep scores❌ “Recovery” scores❌ Smart scale body fat percentages

Meanwhile, they’re ignoring the things that actually matter:

✅ Strength in the gym✅ Energy levels✅ Sleep quality (not just a score)✅ Digestion✅ Hunger signals✅ Stress management✅ How clothes fit✅ Progress photos & measurements

I see this all the time with clients (especially high achievers): the scale jumps up one day… sleep score dips… wearable says “poor recovery”…

And suddenly they panic, slash calories, skip meals, overtrain, or completely spiral.

But fat loss doesn’t work like that.

The goal isn’t to react to every number.

The goal is to stay consistent with the habits that actually move the needle.

In this episode, I break down:

➡️ Which wearables are actually useful➡️ The only thing I really use my Apple Watch for➡️ Why I stopped wearing a Whoop➡️ How obsessing over metrics can backfire➡️ What to focus on instead if you actually want sustainable results

⚠️ More data does NOT automatically equal better results.

Sometimes the best thing you can do is stop measuring the thing that’s making you spiral.

🙌🏻 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:

👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻

Ever feel like you’re doing great for a few days… then suddenly fall off track?

You skip workouts.Overeat.Stress eat.Stop meal prepping.Say “screw it” and start over Monday.

And then tell yourself:

“I just need more discipline.”

But what if self-sabotage isn’t actually a discipline problem?

In this episode, I break down:

👉🏻 Why self-sabotage is often your body trying to keep you safe👉🏻 How stress, overwhelm, and your nervous system impact your habits👉🏻 Why you keep repeating behaviors that no longer serve your goals👉🏻 How to identify your triggers and create awareness around them👉🏻 Practical ways to interrupt the cycle and build behaviors that actually support the person you want to become

Because most of the time…

You’re not lazy.You’re not broken.And you’re definitely not failing.

You’ve just learned coping strategies that once served you, but no longer align with the life, body, or goals you want.

The good news?

Awareness creates change.

And once you understand why you’re doing the thing… you can finally stop repeating it.

🙌🏻 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:

👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻

I’m a coach.

I understand the science.I teach this every single day.I help people transform their bodies and their lives…

…and I still struggle.

With food.With the scale.With body image.With doing too much.With trying to control everything.

And if I’m being honest?

That voice in my head never fully goes away…I’ve just learned how to manage it better.

In this episode, I open up about:

• my relationship with food and “food noise”• how I used exercise as a coping mechanism (and punishment)• why the scale still messes with me—even knowing it’s just data• the mental side of body image no one talks about• my struggle with stress, control, and slowing down• and why every coach you look up to is still working on something

Because here’s the truth:

You don’t “arrive.”

You don’t reach some point where everything is perfect and effortless.

You just build better habits.Better awareness.And better responses to the thoughts that used to control you.

⚠️ If you’ve ever thought: “Why am I still struggling even though I know what to do?”

This episode is for you.

You’re not broken.You’re human.

And you’re a lot closer than you think.

🙌🏻 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

I just got back from the Real Coaches Summit and I learned a ton!But the biggest thing I took away from the conference is none of these advanced startegies matter if you don’t have the basic dialed in.

And that’s the problem.

Most people don’t need more advanced strategies…They need to actually execute the basics on a more consistent basis.

In this episode, I break down:

→ What I learned from top coaches in the industry→ Why peptides, GLP-1s, and “advanced” tools won’t fix your results→ The real reason your body isn’t changing→ Why your training might not be as effective as you think→ The biggest mistake high-achievers make with fat loss→ How your identity + self-talk are either helping or sabotaging you

Here’s the truth most people don’t want to hear:

The basics are simple…but they’re not easy.

And if you’re skipping them, no amount of “next level” strategies will work.

We’re talking:

* actually training with intensity

* eating enough protein + fiber

* getting your steps in

* sleeping like it matters (because it does)

* managing stress instead of ignoring it

And maybe most importantly…

Starting to believe you’re the type of person who can.

Because the clients who succeed?

They don’t just have a better plan.They have a different identity.

⚠️ If you feel like you’ve been “doing everything right” but still not seeing results…

This episode is going to hit.

🙌🏻 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

You’re not stuck because you need a better diet.

Or a new workout plan.

Or more discipline.

You’re stuck because of patterns you don’t even realize are running the show.

In this episode, I sit down with Jenz Bunnell to break down the psychology behind:

* Why you know what to do… but still don’t do it

* How your past is quietly shaping your current behaviors

* The “brown paper bag” effect (this will change how you see your reactions)

* Why your nervous system is driving more of your decisions than you think

* How self-sabotage is actually your body trying to protect you

* Why fixing the root cause changes everything (instead of chasing surface-level solutions)

⚠️ This is the piece most people skip.

They focus on macros, workouts, and routines…

…but never address the internal patterns that keep them stuck.

And that’s why they keep starting over.

🎯 If you’ve ever felt like:“I know what to do… I just can’t stay consistent”

This episode is for you.

Because the goal isn’t to do more…

It’s to finally understand what’s actually driving your behavior.

Connect with Jenz:

* Momentum: www.momentumwe.com

* Instagram: @jenzbunnell

Loved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @jenzbunnell— we’d love to hear your biggest takeaway!

🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us 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

Everyone wants to know…

“What’s the BEST workout split for building muscle?”

But here’s the truth 👇There is no one-size-fits-all answer.

Because the best program isn’t the most “optimal” one on paper…It’s the one you can actually stick to.

In this episode, I break down:

* Why consistency > the “perfect” split

* When full body workouts actually make more sense

* Why a 4-day upper/lower split is the sweet spot for most people

* How recovery (not just volume) drives muscle growth

* Why your lifestyle, stress, and schedule matter more than you think

⚠️ Most people aren’t undertraining…They’re overdoing it without recovering.

And that’s exactly why they’re stuck.

If you want to build muscle, get stronger, and actually see progress…

You need a plan that fits your life — not one that burns you out.

🙌🏻 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

You’re eating “clean.” You’re trying to listen to your body. But somehow… you’re still hungry all the time.

So what gives?

Here’s the truth most people don’t realize:

👉 Your hunger cues aren’t broken…👉 They’re just being influenced by things you don’t understand yet.

In this episode, I sit down with coach Laura Savino to break down why your hunger signals might be completely misleading you and what to actually do about it.

We cover:

* Why you can’t intuitively eat until you learn how to eat

* How sleep deprivation can skyrocket hunger overnight

* Why meal timing (or skipping meals) leads to late-day binge cycles

* How your meal composition (protein, fiber, fats) determines how full you feel

* Why smoothies, “healthy foods,” and calorie cycling can make you hungrier, not leaner

* The real reason intuitive eating doesn’t work for fat loss

⚠️ If you feel like:

* You’re always hungry

* You’re “doing everything right” but not seeing results

* Your eating feels out of control by the end of the day

This episode will connect a LOT of dots for you.

Because fat loss isn’t about more discipline…It’s about understanding your body and the other inputs that affect it.

Connect with Laura:

* Instagram: @laurajustinesavino

Loved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @laurajustinesavino — we’d love to hear your biggest takeaway!

🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to build muscle, lose body fat, 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