Hey Love!   Quite often, we make it harder than it needs to be when it comes to exercise. Simply lacing up our shoes, and putting one foot in front of the other can have tremendous benefits. So listen in as I share five of the countless benefits of walking.  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! If you want to ensure you are eating nutrient dense meals but don’t want to spend all weekend in the kitchen prepping food, then this episode is for you! In this episode, I’ll be sharing ten kitchen tips that will level up your meal prep game, by saving you time while helping you stay on track with your health goals. From meal prep strategies to time-saving gadgets, I got you!! These tips can help streamline meal prep and make it easier for you to maintain a healthy diet, even on your busiest days. I hope you find this episode motivating and it encourages you.   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! Today I'm celebrating my 50th episode!!! In this episode, I’ll be diving into three exciting topics. Firstly, I’ll discuss the importance of celebrating your wins. Secondly, I'll talk about the relaunch of The Healthy Habits 180 Facebook group as my goal is to create a supportive community for all of you. Lastly, I'll share insights into what you can expect from future episodes. As always, I hope you find this episode motivating 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! Ever caught yourself in that familiar cycle? You know the one—promising to start that new diet every Monday, or swearing you'll kick it off at the beginning of next month, or making those grand declarations to eat clean and slim down in the new year? Yep, been there, done that, got the t-shirt, got the hat! If you're nodding along, you're in good company because, let's be real, we've all been on that roller coaster more times than we'd care to admit. But guess what? I’ll let you in on a little secret: DIETS DON'T WORK!! Seriously! We've seen it all—fad diets, crash diets, you name it.  And let's face it, they leave us feeling frustrated, hungry, and ultimately right back where we started. So, let’s not talk about diets, let's talk about what actually works. How about we shake things up and shift that mindset? It's time to stop the diet drama and start living—living as the vibrant, healthy, and fit women we were meant to be! 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! In today's episode let's dive into something we all need to chat about: the kind of "brain food" we're serving ourselves every day. You know, like the content we devour on social media, the shows we binge-watch, and the people we surround ourselves with. Just like a not-so-great diet can mess with our physical health, these things can seriously impact our mental well-being if we're not mindful about it.  Which by the way can impact our physical health in the long run. Join me as we explore how what we consume, both digitally and socially, can shape our lives, and discover some tips and tricks to nourish our minds in healthier ways. 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/   Previous Podcast Episodes and Article Links:  https://www.psychologytoday.com/us/blog/here-there-and-everywhere/202306/why-toxic-people-are-so-harmful https://www.medicalnewstoday.com/articles/negative-effects-of-technology

Hey Love! In this episode, I talk about the importance of meal planning and I also share five tips to make the process easier.  Join me as I dive into the importance of meal planning.    I hope you find this episode motivating and encouraging.   Peace and Blessing!   LaDawn Hickman Holistic Nutrition Weight Loss and Accountability Coach     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/   Previous Podcast Episodes and Article Links: https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000602953190 https://downshiftology.com/recipes/cilantro-lime-rice/

Hey Love!  It’s that time again, March Madness, well technically it’s April - but go with me on this!!!  And I’m not talking about the sweet 16, final four or the championship.   I’m talking about the time of year when some of us realize, spring is here and in full effect, summer is coming up fast and you’re not even close to your summertime goals. So this is where the madness begins, we start trying all the things to drop 10, 20 or more pounds to fit in into that dress for a class reunion or a wedding or maybe it’s a swimsuit for a cruise.  Join me as I talk about reasonable weight loss expectations and I’ll share tips to make sure that you aren’t caught up in the spring weight loss madness! 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/   Previous Podcast Episodes and Article Links: https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000628240500 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/#:~:text=One%20of%20the%20most%20striking,60%20%5B4%2C5%5D.

Hey Love! You already know that protein has countless benefits, especially for us, women over 40 and 50.   But it can be a challenge to get the amount of protein you need on a daily basis.  So many of us, self included, use some kind of protein supplement to help meet our protein goals.   But how good are these protein supplements?  Particularly protein powders, are they really worth the investment?  Because let's be honest, food in general is expensive these days – not to mention adding the costs of supplements.   So listen in as I share my two cents worth about the pros and cons of adding protein powder supplements to your daily lineup.  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 our Facebook Community at www.facebook.com/groups/1092629044754140/   Previous Podcast Episodes and Article Links Mentioned In This Episode: https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000615914657 https://www.eatingwell.com/article/8032853/what-does-protein-powder-do/ https://www.medicinenet.com/types_of_protein_powders_and_which_is_the_best/article.htm

Hey Love! This episode wraps up my three part series on top 10 habits I consider “non-negotiable” for weight loss.   If you missed the first two episodes, I’ve linked them below so you’ll know these foundational building blocks of weight loss and to your overall health and wellness journey. I hope you find value and encouragement in this episode to keep working on your fitness goals.   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/    Previous Podcast Episodes and Article Links: https://www.webmd.com/sleep-disorders/sleep-blue-light https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000644477489 https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000646878947

Hey Love! Listen to the second episode of this three part series as I share more of the top 10 habits I consider “non-negotiable” for weight loss.   If you’ve been on your weight loss journey for any amount of time, then you know there is a lot to consider and everyone’s journey is different. But in my opinion, these 10 habits can apply to anyone on their weight loss journey because they are the building blocks of weight loss. 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/   Previous Podcast Episodes and Article Links: https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000615914657 https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000616194977 https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000644477489 https://newsinhealth.nih.gov/2023/05/hydrating-health#:~:text=Drinking%20liquids%20may%20not%20be,Dr. https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/#:~:text=Science%20suggests%20that%20water%20can,to%20results%20on%20the%20scale. https://www.sleepfoundation.org/nutrition/circadian-rhythm-fasting

Hey Love! Knowing what I know now, if I was just starting my weight loss journey, there are the top 10 habits I would consider “non-negotiable”. Because if you’ve been on your weight loss journey for any amount of time, then you know, there is a lot to consider and everybody's journey is different and everybody’s body is different. But in my opinion, these habits can apply to anyone on their journey and as I stated before - they are non-negotiable because they are the building blocks of weight loss. Listen to this three part series and learn how to apply these top 10 to your weight loss 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/   Podcasts mentioned in this episode: https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000628240500 https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000615914657  https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000616194977 https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000616810274    Macro Calculators https://www.bodybuilding.com/fun/macronutrients_calculator.htm https://www.calculator.net/macro-calculator.html

Hey Love!   In this episode, I talk about how to take an integrated approach with your health, wellness and weight loss goals.  The physical aspects alone are just not enough, especially when it comes to maintaining weight loss and sustaining  a healthy lifestyle.   Our mental and emotional well-being are equally as important as physical well being.  Listen in as I share ways to help you embrace a holistic perspective on your weight loss 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! Did your New Year start with a bang but now you’ve lost some of that razzle-dazzle?  Have you lost steam already?  If so, this is the episode for you.  I will be talking about what to do when motivation is not enough to keep you going on your weight loss goals for the New Year. Instead of dragging those old habits into the New Year, it’s okay to do a reset and I’ll be giving you three things to do before you call it quits on your health and 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! Listen in as I share the “Top 3 Super Spices” you need to add into your weekly rotation.  The benefits and ways to use these spices are endless.    I hope you find this episode inspiring and motivating. 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/ Links to articles mentioned :  https://www.hopkinsmedicine.org/health/wellness-and-prevention/ginger-benefits#:~:text=Health%20Benefits%20of%20Ginger&text=Gingerol%2C%20a%20natural%20component%20of,Nausea%20relief. https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits   Tea Recipes: Ginger, Cinnamon Clove Tea Ingredients:  ½ inch or thumb fresh ginger1 Cinnamon stick¼ teaspoon of clovesDirections: Trim off the tough knots and dry ends of the Ginger.  Peel and cut into thin, crosswise slices and add the Ginger slices, cinnamon stick and cloves into a mug.  Pour in boiling water and cover. To get all the goodness of the ginger, cinnamon and cloves, let it steep for at least 10 minutes. Turmeric Tea Like ginger, turmeric root can be made into a nourishing and tasty tea. Here’s Brown’s method: Ingredients:  2 tablespoons turmeric root chopped or 2 teaspoons turmeric powder Directions:  Bring to a boil in 1–2 cups water Lower to simmer for 5 minutes and then strain. “You can drink turmeric tea warm or cold, and add lemon and/or honey to change the taste,” Brown advises.

Hey Love!   Listen to this short but inspiring episode about handling holiday emotional eating.  I'm sharing with you two easy and effective strategies to help you cope with stressful holiday situations.    I hope you find this episode encouraging. Peace and Blessings!   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! We are in full tilt holiday mode and this is the time of year when we can let holiday traditions, especially those delicious traditional meals, derail our weight loss or maintenance goals. But don’t worry, I got you!  Tune into today’s episode where I share some thoughts on how to create new rituals that will keep you on track and remember the real reason for the season.   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/   Mashed Cauliflower "Potatoes" Recipe Ingredients 2-4 four heads of cauliflower cut into floretsGreek yogurtGarlicParmesan cheeseSalt and pepper Chives Directions Steam or boil cauliflower until tender, then blend it with Greek yogurt, garlic, and a touch of Parmesan cheese until creamySeason with salt, pepper, and chives to taste!

Hey Love!  Do you struggle with setting boundaries, saying no with confidence and being okay with saying “NO”?  If so, then this episode is for you.   As you navigate this holiday season, it’s important that you are clear on your boundaries to protect yourself from physical and mental burnout.  Listen in as I share tips on setting boundaries and saying “NO” with confidence.  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! 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 minuteBody-weight squats: 3 sets of 15 repsPush-ups (on knees or against a wall if needed): 3 sets of 10 repsPlank: Hold for 1 minuteBody-weight lunges: 3 sets of 15 reps per leg 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 funWarm up with light cardio (marching in place, light jogging) for 5 minutes.Pick five or six of your favorite songs, which should be about 20 to 30 minutes and just dance!!!!Add some line dancing, who remembers the “Electric Slide??  Do whatever you like to make the workout enjoyable and fun so that you keep moving!  Cool down with slower dance moves and deep breathing exercises. 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 neededJumping jacks: 1 minuteHigh knees: 1 minuteWall Sits: 1 MinuteMountain climbers: 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 repetitionsBicycle crunches: 3 sets of 15 repetitions per sideLeg circles: 3 sets of 10 repetitions clockwise and counterclockwisePlank with alternating leg lifts: 3 sets of 15 repetitions per legPilates bridges: 3 sets of 15 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.Perform the following poses at your own pace: Downward Dog, Warrior I and II, Tree Pose, and Child's Pose.Focus on deep stretches for your hamstrings, quadriceps, back, and shoulders. 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/.