🎙️ Episode 010: Fad Diets Debunked - Why Keto, Vegan, Carnivore & Fasting Don’t Work Long-Term

Tried keto? Gone vegan for fat loss? Dabbled in fasting or carnivore? You’re not alone — but chances are, they didn’t stick.

In this episode, I’m breaking down the truth behind the most popular fad diets — the benefits, the downsides, and why they rarely work for sustainable weight loss. If you're sick of bouncing between extremes and ready for something that actually fits your life, this one’s for you.

Here’s what we talk about:

* What each diet gets right — and very wrong

* Why keto works short-term, but often fails long-term

* How fasting can negatively impact your metabolism and hormones

* Why vegan and carnivore diets are often rooted in fear, not science

* What actually matters most when it comes to fat loss (hint: it’s not what you cut out)

🙌🏻 Let’s Connect

If you’re tired of diet culture running the show, hit that subscribe button and share this episode with someone stuck in the fad diet cycle — or tag me on Instagram and tell me what landed!

📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode1

Thanks for listening—let’s destroy diet culture together! 💪🏻

⚙️ 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 009: 5 Weird Ways to Upgrade Your Fat Loss Results

You’ve tracked your macros, hit your workouts, and you're still not seeing the fat loss results you want. What gives?

In this episode, I’m breaking down 5 unexpected but powerful things that could be holding you back — and they have nothing to do with food or exercise. We’re talking about stress, mindset, your environment, and even social media. These tips might sound weird, but they work when you’re ready to upgrade your health from the inside out.

Here’s what we talk about:

* Why swearing might actually help your fat loss

* How constantly listening to the news could be stressing your body out

* The one social media habit that’s wrecking your self-worth and progress

* Why you don’t need religion to benefit from a spiritual practice

* How your environment is silently shaping your habits

🙌🏻 Let’s Connect

Wish of the 5 shocked you the most? Shoot me a message on Instagram @fit.habit.emma and let me know which one you’re going to try!

📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Subscribe to the Podcast so you never miss an episode.

Thanks for listening! If you loved this episode, leave a 5-star review and share it with a friend who needs a fresh take on fat loss!

⚙️ 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 008: How to Sleep Like a Baby (and Why It’s the Secret Weapon You’re Probably Ignoring)

Let’s talk about the habit everyone overlooks but absolutely changes everything: sleep.

In this episode, we’re diving into why quality sleep is the ultimate fat loss, energy, recovery, and hormone-balancing hack—and how to actually start sleeping like a baby.

If you’re doing everything “right” with your workouts and nutrition but still feeling puffy, stuck, exhausted, or inflamed… your sleep might be the missing piece.

We cover:

* Why sleep is not just about feeling rested—it’s about results

* The hormonal chaos that happens when you don’t sleep enough

* Why poor sleep kills your motivation, increases cravings, and stalls progress

* What your sleep quality is really telling you (even if you’re “getting 7 hours”)

* Simple, realistic strategies to start sleeping deeper and waking up refreshed

* Why improving sleep is way easier than you think—and totally worth it

Whether you’re a night owl, a restless sleeper, or just someone who’s been neglecting this pillar of health, this episode will help you finally prioritize the thing your body has been begging for.

🙌🏻 Let’s Connect

Have thoughts on the episode? Questions? Just want to say hey? I’m always up for a good chat.

📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Subscribe to the Podcast so you never miss an episode💌 DM me what’s one change you’re going to make to sleep better this week?

Thanks for tuning in—let’s keep cutting through the BS together. 💪🏻

⚙️ 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 007: When the Numbers Mess with Your Head

This week, I’m opening up about something that really shook me—my recent DEXA scan results. I walked in feeling strong and confident… and walked out feeling triggered and discouraged when I saw that my body fat percentage was higher than I expected.

Yep—even as a coach, I’m still human.

In this raw episode, I take you behind the scenes of that experience—how it impacted my mindset, what it brought up from my past, and how I worked through it.

If you’ve ever let a number define your progress, your value, or your body image… you’re not alone.

Here’s what we talk about:

* Why data can be helpful—but also harmful if you don’t zoom out

* How even coaches struggle with body image and old thought patterns

* Why your habits, strength, and mindset matter way more than the number on a scan or a scale

* What to do when numbers trigger you and how to reframe your progress

* The mental spiral I had—and how I stopped it in its tracks

* How to detach your identity and worth from any one measurement

* The balance between accepting your body and still wanting to change it

* What true progress really looks like (hint: it’s not just physical)

This is a vulnerable one—but it’s also full of reminders to ground yourself in the bigger picture of what true health looks like.

If you’ve ever had a moment where the data didn’t match the way you felt—and suddenly you questioned everything—this episode is for you.

Let this be your reminder: You can pursue goals and still love your body. You can hold compassion and still want growth.

🙌🏻 Let’s Connect

If this resonated with you share it with a friend who’s navigating their own body image journey, or tag me on Instagram @fit.habit.emma and tell me what landed.

📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Subscribe to the Podcast so you never miss an episode.

Thanks for listening—let’s stop letting numbers steal our joy. 💛

⚙️ 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 006: 5 Fitness Trends That Need to Die

Let’s talk about it—the trends that keep getting recycled in the fitness space even though they’re outdated, unhelpful, or just straight-up harmful.

In this episode, I’m breaking down 5 fitness trends that seriously need to go, especially if you're trying to build a lifestyle that’s sustainable, balanced, and actually feels good.

This one’s a mix of myth-busting, mindset shifting, and a little tough love—because you deserve better than what most of the industry is selling.

🙌🏻 Let’s Connect

Have thoughts on the episode? Questions? Just want to say hey? I’m always up for a good chat.

📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Subscribe to the Podcast so you never miss an episode💌 DM me which one of the 5 hit home the most?

Thanks for listening—let’s keep cutting through the noise together.

⚙️ 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 005: 5 Common Fat Loss Mistakes (and What to Do Instead)

If you’re working hard to lose body fat but not seeing the results you want… there’s a good chance you’re making one of these mistakes.

In this episode, I’m breaking down 5 of the most common fat loss mistakes I see over and over again—especially among busy professionals who are trying to do it all.

We’ll cover:

* Why eating too little can backfire

* The truth about cardio and fat loss

* Where most people go wrong with protein

* How perfectionism is actually slowing you down

* What to focus on for long-term, sustainable results

If you’re stuck in the all-or-nothing cycle, relying on outdated strategies, or just tired of spinning your wheels—this one’s for you.

🙌🏻 Let’s Connect

Have thoughts on the episode? Questions? Just want to say hey? I’m always up for a good chat.

📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Subscribe to the Podcast so you never miss an episode💌 DM me which one of the 5 hit home the most?

Thanks for listening—appreciate you being here.

⚙️ 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 004: Motivation Sucks — Here’s What Actually Works

If you’ve ever thought, “I just need to get motivated again…” — this episode is for you.

Motivation is fleeting. It’s unreliable. And it’s definitely not the thing that will carry you to your goals.

In this episode, we dive into:

* Why motivation sucks (and always disappears)

* What actually creates long-term consistency

* How to build habits that stick, even when life gets chaotic

* The exact strategies I teach my clients to follow through—without relying on willpower

This is your permission slip to stop waiting for motivation and start building momentum instead.

🙌🏻 Let’s Connect

Want real strategies that actually work when motivation runs out?

📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Subscribe to the Podcast so you never miss an episode💌 DM me your biggest “aha” moment from this episode—I love hearing what clicks!

Remember you don’t need more motivation—you need a system that works without it 💪🏻

⚙️ 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 003: How to Track Progress That Actually Matters

If you’ve ever felt overwhelmed by all the health advice out there, this episode is your reset button. I’m walking you through the 6 foundational habits I coach every client on—because these are the things that actually move the needle.

No fads. No extremes. Just sustainable habits that create real results.

We’ll cover:

* The daily actions that boost energy, metabolism, and confidence

* Why these 6 habits lay the groundwork for fat loss, muscle gain, gut health, and more

* Simple ways to start implementing them today

This episode is all about building a solid foundation that supports the life and body you want—without the burnout.

🙌🏻 Let’s Connect

Want more support and inspo to build your healthiest, most confident self?

📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Subscribe to the Podcast so you never miss an episode💌 DM me your favorite habit from today’s episode—I’d love to know what you’re focusing on!

Thanks for tuning in. Your fit habit starts with your foundation. 💪🏻

⚙️ 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 002: How to Track Progress That Actually Matters

Tired of letting the scale dictate your progress (and your mood)? In this episode, I’m breaking down the real ways to measure your health and fitness progress—especially if you're working on fat loss, getting toned, or simply feeling better in your body.

We'll cover:

* Why the scale is just one small piece of the puzzle

* Non-scale victories (NSVs) you should actually be tracking

* How to assess your progress in a way that keeps you motivated

* What data I use with my clients to help them succeed sustainably

This episode is all about helping you shift from frustration to empowerment when it comes to your goals. Let’s ditch the obsession with the scale and start tracking what really matters.

🙌🏻 Let’s Connect

Want more support and inspo to build your healthiest, most confident self?

📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Subscribe to the Podcast so you never miss an episode💌 DM me your biggest takeaway—I’d love to hear what hit home for you!

Thanks for tuning in. Your fit habit starts with progress you can actually feel. 💪🏻

⚙️ 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 001: Welcome to Fit Habit Life – My Story & Mission

In this very first episode of Fit Habit Life, I’m sharing my journey—from being a D1 athlete to struggling with body image, gut health, and diet culture, to becoming a fitness and nutrition coach who’s passionate about helping type-A high-achievers reclaim their health.

You’ll learn what inspired this podcast, what you can expect from future episodes, and how I’m here to support you in building a fit, strong, and sustainable lifestyle—without the extremes.

💬 Mentioned in this episode:

👉🏻 Follow Me on Instagram👉🏻 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👉🏻 Checkout My Website

🙌🏻 Let’s Connect

If this episode resonated with you, be sure to follow, rate, and share it with someone who needs to hear it. Thanks for being here—your fit habit starts now 💪🏻