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

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 fun
  • Warm up with light cardio (marching in place, light jogging) for 5 minutes.

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 needed
  • Jumping jacks: 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

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.

End the session with deep breathing and meditation.

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/

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/.

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/

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/

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/

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/

Hey Love!

Have you thought about trying Intermittent Fasting and wondered:

• Is intermittent fasting safe for women over 40?

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”.

Hey Love!

Listen in as I talk about the 10 foods that I eat as a wellness coach and that you should incorporate into your weekly nutrition line up. 

These foods taste good, can help you feel energized, satisfied AND they can help you with your weight loss and maintenance goals.

I hope you find this episode inspiring 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”.

Hey Love!

Today’s episode is a follow up to episode 25 which is about hormones and inconsistency.  In this episode, I’m going to talk about five mindset shifts you need to make to help you stay consistent on your health and wellness journey.

If you struggle with consistency, listen in and I encourage you to try these mindset shifts, implement them slowly and be patient with yourself through this process.

I hope you find this episode inspiring 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”.