🎙️ Episode 020: Eat the Dang Food - Healing Your Relationship with Food with Coach Isaiah Mitchell

In this powerful and relatable episode of Fit Habit Life, I sit down with Coach Isaiah Mitchell—nutrition coach, personal trainer, and the man behind a 100-pound weight loss transformation. Together, we dive deep into what it really takes to heal your relationship with food.

Isaiah shares:

* His personal story from struggling teen to thriving coach

* The key mindset shift that helped him break free from binge eating

* Why restriction backfires and how to normalize “trigger” foods

* The identity trap that keeps people stuck in the binge-restrict cycle

* His favorite exercise to rewire your self-perception

* Why most people aren't actually ready for fat loss—and what to do about it

* How to finally stop fearing food and start fueling your body

If you’ve ever felt stuck in diet culture, struggled with emotional eating, or felt shame around your food choices—this episode is your permission slip to take back control in a sustainable, empowering way.

Connect with Coach Isaiah:

* Instagram: @coachisaiahmitchell

* Facebook: Isaiah Mitchell

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

🎧 Subscribe + Review if this episode resonated. Your support helps us reach more people ready to ditch diet culture and build lasting results!

⚙️ Free Resources:

👉🏻 Book a Free 1:1 Consultation👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide

🎙️ Episode 019: The Real Truth About Fat Loss Over 40 (and Why You Should Start Sooner) with Coach Erin McDonald

Ever wondered why fat loss gets harder with age — or why some women seem to gain 30 pounds overnight in their 40s?

In this episode, I sit down with Coach Erin McDonald, founder of 8 Wellness Collective, who shares her raw, personal journey through yo-yo dieting to body building and eventually losing 45+ pounds through strength training, nutrition, and lifestyle change.

We get into:💥 Why muscle doesn’t just “exist under fat” and what it really takes to build it💥 The lie women were sold about eating less and doing more cardio💥 Erin’s candid story of bodybuilding💥 The muscle-loss trap of Ozempic, Optavia, and low-calorie crash diets💥 Why your goal weight might be holding you back and what to focus on instead💥 How to avoid the “I woke up 20 lbs heavier at 45” crisis💥 The fitness habits every woman should build before hitting menopause

This conversation is full of no-BS insights for any woman who wants real, sustainable results without falling for diet culture nonsense.

Connect with Coach Erin:

* Instagram: @coach_erin_mcdonald

* Podcast: Stop Talking About Fat Loss

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

🎧 Subscribe + Review if this episode resonated. Your support helps us reach more people ready to ditch diet culture and build lasting habits.

⚙️ Free Resources:

👉🏻 Book a Free 1:1 Consultation👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide

🎙️ Episode 018: The Truth About Sustainable Fat Loss (and the Mindset Shift You’re Probably Avoiding) with Mike Millner

In this episode of Fit Habit Life, I sit down with someone I deeply admire in the coaching space — Mike Millner.

Mike is the founder of POP (Personality Optimization) Coaching, where he and his team help clients create results that actually last by aligning fitness and nutrition strategies with individual personality types. He’s also the creator of The Email Collective, a daily email and business mentorship program for coaches who want to grow their business without gimmicks — and the host of the popular podcast Mind Over Macros.

Mike brings over a decade of experience, personal transformation, and no-BS insight to the table — and today’s conversation is packed with takeaways for anyone stuck in the cycle of all-or-nothing dieting, self-sabotage, and trying to "willpower" their way to results.

We dive deep into:

* His journey from athlete to binge-dieter to coach

* The moment he finally broke free from the cardio + restriction trap

* Why personalization > perfection — and how your personality might be the missing piece

* The real reason people fall off on weekends (and what to do about it)

* How to stop intellectualizing your problems and actually change

* Tools to reduce friction, stop spiraling, and turn “slip-ups” into growth

Whether you’re a client on your own journey or a coach helping others, Mike drops wisdom bombs that’ll help you get out of your own way and build real, lasting results.

Where to find Mike:

* 📩 The Email Collective – Business coaching + daily email mastery for coaches

* 🎧 Mind Over Macros Podcast – Available on all platforms with over 700 episodes!

* 📲 Instagram: @coach_mike_milner

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

🎧 Subscribe + Review if this episode resonated. Your support helps us reach more people ready to ditch diet culture and build lasting habits.

⚙️ Free Resources:

👉🏻 Book a Free 1:1 Consultation👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide

🎙 Episode 017: Why Feeling “Fine” Isn’t Good Enough – A Real Talk on Health, Lab Ranges & Showing Up for Yourself (with Coach Laura Vinger)

What happens when doctors tell you you're "fine" but your body says otherwise?

In this powerful, heart-opening conversation, Coach Emma sits down with Coach Laura Vinger of Laura L Coaching for the first-ever guest episode of The Fit Habit Life. Together, they dive into the realities behind “normal” lab work, what functional health actually looks like, and the emotional rollercoaster of watching a loved one go through a health scare — even when the medical system says nothing's wrong.

But this episode isn’t just about health markers. It’s about showing up for yourself, navigating mindset blocks, and finding your true worth beyond the number on the scale.

What we cover:

* Why “in range” doesn’t mean healthy (and how lab ranges can mislead you)

* How stress can mimic serious illness — and what to do about it

* Coaching your own family: the struggle and the beauty

* Why so many high-achievers wait until a crisis to change

* What it really means to prioritize yourself (without guilt)

* Why building muscle and shifting your identity takes time, grace, and mindset work

* One client story that transformed not just a body — but a whole life

This is the kind of honest, messy, and healing conversation you didn’t know you needed.

🙌🏻 Let’s Connect

👥 Connect with Coach Laura VingerInstagram: @lauralcoachingWebsite: www.lauralcoaching.com

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

🎧 Subscribe + Review if this episode resonated. Your support helps us reach more people ready to ditch diet culture and build lasting habits.

⚙️ Free Resources:

👉🏻 Book a Free 1:1 Consultation👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide

🎙️ Episode 016: The Hard Truth About Group Fitness Classes

If you’ve been crushing bootcamps, Orange Theory, or HIIT and still don’t look the way you want — this episode is for you.

Group fitness classes are fun… but they’re not designed to build the lean, strong, toned body most people are chasing.

In this episode, I break down:

🚫 Why “sweaty” doesn’t mean “effective”🚫 The #1 reason group fitness doesn’t change your body composition🚫 How these workouts sabotage your metabolism and muscle retention🚫 What you should focus on instead if you want real physique change🚫 Why it’s not your fault — and how the industry has failed you

✨ BONUS: If you missed my workshop “Why You’re Probably Eating Too Little (And How to Fix It),” the replay is available now!

Click here to be emailed the replay — "Why You're Probably Eating Too Little (And How to Fix 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 you’re ready to stop working harder and start working smarter, hit play 🎧💪🏻

⚙️ Free Resources:

👉🏻 Book a Free 1:1 Consultation👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide

🎙️ Episode 015: The Exact Blueprint to Get Your Dream Body

You don’t need to starve yourself or live in the gym to get lean, strong, and confident.

In this episode, I walk you through the exact blueprint I use with my 1:1 clients to help them build their dream body — without burnout, obsessive tracking, or giving up their favorite foods.

If you’re doing all the things but still not seeing results… this is the reset you need.

Here’s what we cover:

🔥 Why most fitness classes and “toning” workouts don’t actually tone you🔥 The 4-part formula for building a lean, strong physique that lasts🔥 How to eat more (not less) and finally break through your plateau🔥 What real strength training looks like (spoiler: it’s not Orange Theory)🔥 The recovery strategies most high achievers are ignoring

💥 BONUS: I’m hosting a free workshop to go even deeper on this topic — and you’ll get 3 free strength training programs just for signing up.

Sign up here — "Why You're Probably Eating Too Little (And How to Fix 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!

Thanks for listening! You don’t need more willpower — you need a better plan 💪🏻

⚙️ Free Resources:

👉🏻 Book a Free 1:1 Consultation👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide

🎙️ Episode 014: Why You’re Not Getting Toned

You’ve been eating less, working out harder, and wondering why you’re still not getting that “toned” look you want.

Spoiler: It’s not about eating less — it’s about eating enough.

In this episode, I break down why chronic under-eating destroys your metabolism, stalls fat loss, and makes it impossible to build the lean, strong body you want.

Here’s what we talk about:

💥 How under-eating slows your metabolism and sabotages your results💥 Why building muscle (not shrinking) is the real key to a toned body💥 How to reverse diet properly and actually speed up your fat loss💥 The mindset shift every high-achiever needs to make around food💥 Red flags you're undereating — and how to start fueling for performance

🎯 BONUS: I’m hosting a FREE workshop to dive even deeper into this topic!Sign up here — "Why You're Probably Eating Too Little (And How to Fix 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!

Thanks for listening—you deserve to fuel your goals, not fight against them 💪🏻

⚙️ Free Resources:

👉🏻 Book a Free 1:1 Consultation👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide

🎙️ Episode 013: The Silent Fat Loss Killer (and How to Beat It)

You’re hitting your workouts.You’re eating clean.But the scale won’t budge. 😤

It’s not your effort — it’s probably your stress.

In this episode, I break down how chronic stress wrecks your metabolism, blocks fat loss, and keeps you stuck — even if you’re doing everything right.

Here’s what we talk about:

💥 How chronic stress secretly downregulates your metabolism💥 Red flags your stress is sabotaging your fat loss (and overall health)💥 Why more cardio + fewer calories can backfire big time💥 Real client stories that show how managing stress finally unlocked fat loss💥 Simple, actionable steps to lower stress and boost your results (without doing more)

If you're a high-achiever who's constantly wondering why fat loss feels so damn hard — this is your wake-up call 🔥

🙌🏻 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!

Thanks for listening—share this with someone who needs this reminder 💪🏻

⚙️ Free Resources:

👉🏻 Book a Free 1:1 Consultation👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide

🎙️ Episode 012: 10 Stupid-Simple Ways to Eat More Protein (That Actually Work)

Struggling to hit your protein goal? You’re not alone — and it doesn’t have to be hard.

In this episode, I share 10 easy, actually doable ways to increase your protein intake — plus a quick life update on the conference that reignited my fire as a coach.

Here’s what we talk about:

🍗 Why protein is non-negotiable for fat loss, energy, and performance🧃 My favorite “lazy” hacks to boost protein (without meal prepping for hours)🥚 Why 2 eggs isn’t a high-protein breakfast — and what to do instead🍝 Smart swaps like lentil pasta, cottage cheese tricks, and bone broth hacks💡 How to plan meals around protein first — and why it makes everything easier

If your meals are kinda healthy but you’re always hungry or not seeing results… it might be time to rethink your protein game.

🙌🏻 Let’s Connect

If this resonated with you, hit that subscribe button and share this episode with a friend who struggles to hit their protein intake!

📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!

Thanks for listening—tag me if you try one of these tips 💪🏻

⚙️ Free Resources:

👉🏻 Book a Free 1:1 Consultation👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide

🎙️ Episode 011: What to Do When You’re Sick, Injured, or Just Not Feeling 100%

Life isn’t linear—and neither is your fitness journey.

In this episode, I share a real-life update and how I navigate those tough weeks when I’m not feeling my best—whether it’s due to sickness, injury, or just burnout.

Here’s what we talk about:

💥 Why your progress doesn’t disappear just because you took a break💥 How to adjust your workouts and nutrition when life throws curveballs💥 What I do when I’m mentally and physically off my game

If you’ve ever felt guilty for resting or worried that taking a break means going backwards—this one’s for you.

🙌🏻 Let’s Connect

If this resonated with you, hit that subscribe button, share this episode with a friend, or tag me on Instagram and tell me what hit home the most!

📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!

Thanks for listening—let’s redefine what consistency really means 💪🏻

⚙️ Free Resources:

👉🏻 Book a Free 1:1 Consultation👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide