Fit Habit Life

You want to build your glutes, grow your shoulders, get stronger, and actually LOOK like you lift.

But there’s one thing holding you back…

You’re terrified of gaining weight.

Here’s the truth: If you want to build muscle, you have to give your body the resources it needs to grow.

But that DOESN’T mean eating 500+ extra calories a day, doubling your protein intake, or spending 6 days a week in the gym.

In fact, those approaches might be holding you back.

In this episode, I’m breaking down:

* Why you DON’T need a massive calorie surplus to build muscle

* How to use your weight trends and nutrition data to minimize unnecessary fat gain

* Why eating MORE carbs might be exactly what you need to grow muscle

* How to train hard enough to actually stimulate muscle growth

* Why recovery and rest days are just as important as your workouts

* Why seeing the scale go UP isn’t necessarily a bad thing

Here’s what I want you to understand:

Building muscle isn’t about eating as much as possible or training as often as possible. It’s about training with intention, fueling appropriately, and giving your body time to adapt.

And yes, some body fat gain can be part of the process. But with a strategic approach, you can prioritize muscle growth without gaining unnecessary fat.

Because the goal isn’t just to weigh less.

It’s to get STRONG, build muscle, improve your performance, and actually LOOK like you lift.

🙌🏻 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👉🏻 Hit a fat loss plateau? Checkout my How to Eat More Carbs to Break Your Fat Loss Plateau website that walks you through the process.👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

What if the reason you’re struggling to get the body you want isn’t because you’re eating too much… but because you’ve spent too many years eating too little?

Most women I coach have spent YEARS trying to lose the same 10-20 pounds.

They’ve tried cutting calories, adding cardio, restricting carbs, and jumping from one diet to the next.

But there’s one thing many of them have never tried:

Actually eating enough to BUILD MUSCLE.

And that’s exactly what we’re talking about in today’s episode!

In this episode, I break down:

* Why most women need to spend more time building muscle instead of constantly trying to lose weight

* Why eating more carbs and finding your true maintenance calories can improve your energy, recovery, and performance

* How to gradually increase your food intake and find the upper end of your maintenance calories

* Why progressive strength training, accurate nutrition tracking, and quality sleep are essential for building muscle

* How decades of diet culture have convinced women that smaller is always better (and why it’s time to change that narrative)

Here’s the reality: You can’t build the body you want if you’re never willing to fuel it.

Building muscle isn’t just about looking better. It’s about improving your strength, supporting your bone health, maintaining your independence as you age, and building a healthier relationship with food and your body.

And sometimes, that means being willing to eat MORE.

🙌🏻 Let’s Connect

📱 Instagram: @fit.habit.emma🌐 Website: https://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? Checkout my How to Eat More Carbs to Break Your Fat Loss Plateau website that walks you through the process.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

Most women have spent their entire lives learning how to eat LESS.

Less food. Fewer carbs. Fewer calories. Smaller portions.

But what if the reason you’re exhausted, struggling to build muscle, constantly hungry, or not recovering from your workouts isn’t because you’re eating too much… but because you’re not eating ENOUGH?

In today’s episode, I’m joined by fellow health and nutrition coach Kristin Collins, who shares how learning to eat MORE and incorporating strength training completely changed her health, performance, and relationship with food in her 40s.

And now she’s helping other women do the same!

In this episode, we break down:

* Why so many women know how to diet but have no idea how to properly fuel their bodies

* Why carbohydrates aren’t the enemy

* How strength training transformed Kristin’s life

* Why learning your maintenance calories is one of the most important skills for sustainable fat loss

* Why properly fueling your workouts matters, whether you’re lifting weights, running, or playing recreational sports

* Why your health journey should be about building a stronger, more capable body, not just making yourself smaller

One of my favorite takeaways from this conversation?

Most women don’t even realize how GOOD they could feel because they’ve spent so much of their lives underfueling.

Connect with Kristin:

* Instagram: @kristinrcollins

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

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

⚙️ Free Resources:

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

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

Every holiday season, it’s the same story…

You’re bloated, your digestion is off, you’re uncomfortable, and you immediately blame the holiday cookies, casseroles, and all the foods you don’t normally eat.

But what if the food isn’t actually the biggest problem?

Between work deadlines, family gatherings, traveling, disrupted sleep, and having a million things on your plate, your body’s stress bucket is probably overflowing before you even sit down for Thanksgiving dinner.

And that stress can have a HUGE impact on your digestion.

In this episode, I break down:

* Why stress is one of the biggest contributors to holiday bloating and digestive issues

* How travel, disrupted routines, and changes in your circadian rhythm affect gut health

* Why foods you normally tolerate might suddenly leave you feeling uncomfortable

* How your body’s overall stress load influences digestion

* Simple ways to support your gut health throughout the holidays WITHOUT restricting your favorite foods

⚠️ Here’s the thing: It’s not that holiday food doesn’t matter. It’s that everything ELSE going on in your life can make your digestive system more sensitive to the foods you’re eating.

Sometimes the best thing you can do for your gut isn’t eliminating another food group. It’s setting boundaries, getting enough sleep, going for a walk, or simply taking something off your plate.

Because enjoying the holidays and taking care of your health shouldn’t have to be mutually exclusive.

🙌🏻 Let’s Connect

📱 Instagram: @fit.habit.emma🌐 Website: https://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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

Every year, the same thing happens.

The holidays roll around, schedules get busy, routines fall apart, and suddenly we start telling ourselves…

“I’ll just start fresh on January 1st.”

But here’s the problem: You still have 10+ weeks left in the year.

And if you completely throw in the towel now, there’s a good chance you’ll enter January further away from your goals than you are today.

Here’s the good news: You don’t need to be perfect. You don’t even need to focus on losing weight.

Maintaining the progress you’ve already made during the holidays is a HUGE win.

In this episode, I break down:

* Why waiting until January 1st can make reaching your goals harder

* How to keep your daily movement up when the weather gets colder and life gets busier

* Why you don’t need to train as much as you think to maintain your muscle and strength

* How to navigate holiday parties, treats, and eating out without completely abandoning your nutrition goals

* How to build a realistic game plan for the next 10 weeks so you can enjoy the holidays AND maintain your progress

⚠️ The goal isn’t perfection. It’s intentionality.

You can enjoy Thanksgiving dinner, eat Christmas cookies, spend time with your family, AND continue showing up for yourself.

You just need to figure out what consistency realistically looks like for YOU during this season.

🎯 Want some extra accountability heading into the holidays?

I help busy individuals build sustainable habits, lose body fat, and improve their health without having to put their lives on hold.

🙌🏻 Let’s Connect

📱 Instagram: @fit.habit.emma🌐 Website: https://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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

You don’t have to track your macros forever. But that doesn’t mean you should stop tracking tomorrow.

I talk a LOT about tracking your food. And while I believe it’s one of the most valuable tools for understanding your nutrition, losing body fat, and building muscle, I don’t believe everyone needs to do it for the rest of their lives.

Because the goal isn’t to be dependent on Cronometer forever.

The goal is to build the knowledge, skills, and habits that allow you to maintain your results WITHOUT needing to track every bite.

But there’s a catch.

If you stop tracking without building those skills first, you might find yourself right back where you started.

In this episode, I break down:

* The 3 prerequisites you should have before you stop tracking macros

* Why I recommend building 2-3 “anchor meals” for breakfast, lunch, and dinner

* How to transition from tracking to more intuitive eating without losing your progress

* When tracking is still valuable even if you’ve “graduated” from it

* Why knowing what’s in your food is a skill that can serve you for the rest of your life

⚠️ Here’s the thing: Tracking macros is a TOOL, not a life sentence.

You can put that tool away when you don’t need it, and pull it back out when your goals change.

But the habits you’ve built? Those need to stick around.

🎯 Want to get to a place where you can maintain your dream body WITHOUT tracking every calorie?

That’s exactly what I help my clients learn to do.

🙌🏻 Let’s Connect

📱 Instagram: @fit.habit.emma🌐 Website: https://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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

You’ve spent YEARS trying to lose weight.

Eating less. Doing more cardio. Trying another diet. Cutting calories even lower.

And yet, losing body fat still feels like an uphill battle.

What if part of the problem is everything you’ve been doing to lose weight in the first place?

In this episode, I’m breaking down the 4 biggest reasons I see women struggle with fat loss and why the solution isn’t always another calorie deficit.

Here’s what we’re digging into:

* Why years of chronic dieting can work against you by contributing to muscle loss, poor recovery, and metabolic adaptations.

* Why building muscle should be a priority if you want to improve your body composition, metabolic health, and long-term results.

* Why eating less food doesn’t necessarily mean eating fewer calories and how a lack of awareness around your intake can keep you stuck.

* Why constantly putting everyone else’s needs ahead of your own can make it nearly impossible to stay consistent with the habits that actually move you toward your goals.

You can’t spend your entire life trying to make your body smaller and expect it to perform, recover, and function at its best.

And you also can’t expect results if your daily actions aren’t aligned with the goals you say you want to achieve.

Sometimes the answer is to stop dieting and start fueling your body and other times, it’s taking an honest look at your habits, priorities, and what you’re actually willing to commit to.

And sometimes, it’s recognizing that right now might not be the right season for fat loss.

🙌🏻 Let’s Connect

📱 Instagram: @fit.habit.emma🌐 Website: https://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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

Reverse dieting has basically been given magical powers on the internet.

“Reverse diet so you can increase your maintenance calories.”

“Reverse diet so you can eat 2,800 calories without gaining weight.”

“Reverse diet now so your next fat loss phase can be on higher calories.”

Sounds great...

Except that’s not really how physiology works. 😅

In this episode, coach Laura Savino joins me for a slightly spicy conversation about what reverse dieting actually does and what it absolutely does NOT do.

We break down:

* Why reverse dieting does not magically increase your maintenance calories

* What actually determines your maintenance calorie range

* Why gaining 15-20 lbs during a reverse diet is NOT “part of the process”

* Why there is no magical calorie number every woman should be able to maintain on

* Why reverse dieting is a tool, not its own phase of nutrition periodization

* When reverse dieting actually CAN be useful

* How inaccurate food tracking can make it look like a reverse diet “fixed” your metabolism

And probably most importantly...

Your body does not care what calorie number the internet told you that you should be able to eat.

Reverse dieting can absolutely be useful.

But it isn’t magic.

And if someone keeps telling you to add food while you’re steadily gaining 10+ lbs because eventually your “metabolism will catch up”...

🚩🚩🚩

Run the other way.

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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

For the first time in a LONG time, I went nearly two full weeks without lifting weights.

And I hated it.

After a sudden thunderclap headache hit me mid-bench press, I was forced to stop training and actually give my body time to recover.

The problem?

Exercise is one of my favorite things to do. It’s my stress relief. It’s part of my routine. And, if I’m being completely transparent, I realized I’ve tied a little too much of my identity and self-worth to what my body is physically capable of doing.

So when I couldn’t train, my brain immediately went to:

“Am I going to lose muscle?”“Am I going to gain weight?”“Am I losing all my progress?”

Spoiler alert: I didn’t.

I maintained my weight.I didn’t suddenly lose all my muscle.My fitness didn’t disappear.And when I finally let myself recover, I started feeling better.

In this episode, I talk about:

* Why 2 weeks away from the gym won’t erase years of consistency

* What this experience taught me about tying my identity to exercise

* Why I tried to return to lifting too soon and probably prolonged my recovery

* How I adjusted my nutrition when my activity dropped

* Why rest and recovery deserve just as much attention as training

* The difference between having a healthy habit and having a healthy relationship with that habit

One of my biggest takeaways?

Just because something is healthy doesn’t mean the way you’re using it is healthy.

Sometimes the healthiest thing you can do is NOT train.

If you’re injured, exhausted, sick, or your body is clearly asking you to slow down, taking a few days or even a few weeks off is not going to undo everything you’ve worked for.

The foundation you build through months and years of consistency is exactly what allows you to take a break when life happens.

And if you do lose a little strength, muscle, or cardiovascular fitness?

You can rebuild it.

It’s a lot easier to rebuild when you’re actually healthy than when you keep pushing through something your body is asking you to recover from.

🙌🏻 Let’s Connect

📱 Instagram: @fit.habit.emma🌐 Website: https://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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

If your nutrition plan is basically “stay in a calorie deficit until I finally like how I look”… we need to talk. 😅

Your body was never meant to diet forever.

Just like athletes have different seasons of training, your nutrition should have different seasons too.

There are times to lose body fat.There are times to build muscle.And there are times to simply maintain, get stronger, live your life, and enjoy the progress you’ve made.

In this episode, I break down:

* What it actually means to periodize your nutrition

* The difference between a cut, build, maintenance phase, and reverse diet

* Why recomp isn’t always the fastest route to changing your body composition

* Why you shouldn’t stay in a deficit or a bulk forever

* How to plan your nutrition around travel, holidays, busy seasons, and real life

* Why tracking your calories, weight trends, training, and activity gives you the data you need to actually make smart adjustments

* How thinking in months and seasons instead of days and weeks can make your goals much more sustainable

The goal isn’t to diet harder.

It’s to know what phase you’re in, why you’re there, and when it’s time to move into the next one.

Your nutrition should work with your life, not constantly fight against it.

🙌🏻 Let’s Connect

📱 Instagram: @fit.habit.emma🌐 Website: https://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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

One of my clients recently shared something pretty incredible.

Last year, her bone density scan showed osteopenia.

Instead of trying to lose more weight, she started doing something very different:

She ate MORE.She prioritized calcium and nutrients.She strength trained.She focused on getting stronger.

A year later, her bone density test showed no osteopenia.

And I wanted to talk about why.

In this episode, I break down:

* Why chronic dieting and under-fueling can negatively affect bone health

* Why strength training is one of the most important tools for building stronger bones

* Why eating enough protein, calories, vitamins, and minerals matters

* What people using GLP-1 medications should consider when it comes to muscle and bone health

* How sleep and recovery support the rebuilding process

* Why gaining weight isn’t always a bad thing

Sometimes improving your health means letting go of the idea that a lower number on the scale is always better.

Strong bones. More muscle. Better health. More capable as you age.

Those wins matter a whole lot more than simply weighing less.

🙌🏻 Let’s Connect

📱 Instagram: @fit.habit.emma🌐 Website: https://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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

“I’m slow, so I probably don’t need to fuel.”

“I’m not competing, so it doesn’t really matter.”

“I don’t need carbs unless I’m exercising for more than 90 minutes.”

“I can’t eat before I work out.”

These are ALL things we hear constantly.

So my friend and fellow coach Laura Savino is back on the podcast to help me bust some of the most common fueling myths we see online.

Because your body doesn’t know whether you’re racing, training, hiking for fun, or trying to win.

It knows that you’re asking it to perform.

And if you’re consistently asking your body to do more while refusing to give it the fuel it needs, eventually something has to give.

In this episode, we talk about:

* Why being slower does not mean you need less fuel

* Why “I feel fine without eating” doesn’t mean you couldn’t feel WAY better

* Why waiting until you’re exhausted, starving, or depleted to eat is already too late

* Why simple carbs can actually be incredibly useful around training

* Why your “carbs before exercise” might actually be too high in fat, protein, or fiber to digest well

* How fueling can improve performance & your ability to recover and train again

* Why fueling is something you practice during training not something you suddenly introduce on race day

I also share what happened when I was running 30–40 miles per week while barely fueling any of it. Spoiler alert: It wasn’t great 😂

Fuel isn’t something you have to earn.

And you don’t need to wait until you’re fast enough, lean enough, competitive enough, or training long enough to start supporting your body properly.

Give this one a listen especially if you run, hike, cycle, lift, or do any kind of endurance training.

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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

When I was a high school and Division 1 athlete, I knew almost nothing about nutrition.

I trained for HOURS every day, but my fueling strategy was basically: I’m an athlete, I burn a ton of calories, so I can eat whatever I want.

And while young athletes can get away with a lot… getting away with it and performing your best are two very different things.

Recently, I’ve had the opportunity to coach a high school mountain biker, and it’s been incredibly cool watching him improve his relationship with food, make better food choices, fuel his training more effectively, and improve his performance.

The biggest takeaway?

Fueling young athletes doesn’t need to be complicated.

In this episode, I break down:

* How to build simple, balanced meals without obsessively tracking food

* Why breakfast matters especially for athletes rushing out the door for school

* What to eat before practice for energy without feeling weighed down

* Why simple carbs like gummies, gels, or sports fuel can actually have a place during training

* How to refuel after practice and competition

* Why hydration matters just as much as food

* How to teach kids about nutrition without creating fear around food

The goal isn’t to make a teenager obsess over macros.

It’s to give them the basic skills to fuel their body, perform well, recover, have better energy, and build a healthy relationship with food that can follow them for life.

I genuinely wish someone had taught me this when I was younger. I think I could have been a much better athlete because of it.

And that’s one reason working with young athletes is something I’m incredibly passionate about.

🎯 If you have a young athlete who wants to improve their performance and learn how to fuel their body properly, reach out. I’d be more than happy to help.

🙌🏻 Let’s Connect

📱 Instagram: @fit.habit.emma🌐 Website: https://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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

I don’t talk about supplements very often.

Why?

Because for most people, supplements are not the thing holding them back.

If you’re not eating enough nutrient-dense food, sleeping well, managing stress, training effectively, and taking care of the basics… another $60 bottle probably isn’t going to save you.

BUT supplements absolutely can have a place when they’re being used intentionally.

So in this episode, I’m giving you my no-BS take on supplements.

I break down:

* The supplements I recommend most often

* Whether you actually need electrolytes

* Why blindly taking a probiotic isn’t always a good idea

* Supplements I probably wouldn’t waste my money on

* When supplements become useful for specific gut, sleep, stress, or health concerns

* What I look for when choosing a quality supplement

* And what I’m personally taking right now and why

The biggest takeaway?

Supplements should supplement a solid foundation. They shouldn’t replace one.

And just because your favorite podcast host, influencer, or supplement company tells you that you “need” something doesn’t mean you actually do.

Your needs should depend on your diet, lifestyle, symptoms, labs, goals, and health history.

And if there’s a supplement you’ve been wondering about, shoot me a message on Instagram. Maybe I’ll make a Part 2. 👀

🙌🏻 Let’s Connect

📱 Instagram: @fit.habit.emma🌐 Website: https://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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

Eating less isn’t always better.

Cutting calories while continuing to train hard can stop helping your goals and start working against your body.

And I’m not just talking about fat loss.

Chronically underfueling can affect your hormones, menstrual cycle, bone health, digestion, recovery, sleep, metabolism, training performance, and ability to build or maintain muscle.

In this episode, I break down:

* What low energy availability actually means

* Why underfueling can negatively impact bone density and increase injury risk

* Why menstrual cycles can become irregular or disappear

* How your body adapts metabolically when energy availability stays low

* Why gut issues, feeling cold, poor sleep, hair loss, and stalled progress can show up

* Why doing MORE exercise isn’t always the answer

* How I help clients slowly increase calories, carbs, and fats while adjusting their training

* Why biofeedback and performance can sometimes tell us more than obsessing over the scale

The goal is to make sure you’re actually giving your body enough energy to support the life and training you’re asking it to handle.

Sometimes you need to fuel your body better and eat more carbs. 😎

🎯 If you’re training hard, eating less and less, and still feel like your body is fighting you, I’d love to help you figure out what’s actually going on.

🙌🏻 Let’s Connect

📱 Instagram: @fit.habit.emma🌐 Website: https://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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

I’ve been overweight.

I’ve been underweight.

I’ve overtrained, underfueled, cut out carbs, feared the scale, struggled with my body image, lost my menstrual cycle, dealt with gut issues, mold toxicity…and spent YEARS thinking that doing more was the answer.

And honestly, that’s a huge part of why I coach the way I do today.

In this episode, I’m taking you all the way back and sharing my full health and fitness journey from growing up with a complicated relationship with food, to becoming a Division I athlete, to taking fitness way too far, and eventually learning what actually makes a body healthy.

In this episode, I talk about:

* How restriction early in life shaped my relationship with food

* Gaining weight as a college athlete despite training for hours

* How trying to get lean turned into low-carb diets, overtraining, and obsessing over the scale

* Losing my menstrual cycle and realizing that being lean didn’t necessarily mean being healthy

* My struggles with gut health, stress, hormones, and eventually mold

* Leaving software engineering and becoming a coach

* Why my focus today is shifting toward performance, fueling, recovery, and what my body can do

For a long time, I thought more was better.

More training.More restriction.More discipline.More control.

A lot of what I went through simply came down to not knowing any better.

And that’s exactly why I do what I do now.

I don’t want someone else to spend 10+ years making the same mistakes I did just to finally learn how to properly fuel, train, recover, lose body fat, build muscle, and take care of their health.

⚠️ And this isn’t a perfect before-and-after story.

I’m still working through things. I’m still learning. I’m still working on my relationship with my body.

But I’m in a completely different place mentally and physically than I was years ago, and I hope sharing my story reminds you that you can be too.

🎯 If you’re tired of guessing and want someone in your corner who understands what it’s like to be on both ends of the spectrum, I’d love to help.

🙌🏻 Let’s Connect

📱 Instagram: @fit.habit.emma🌐 Website: https://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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

You don’t have to be trying to WIN an event for your fueling to matter.

Laura is back on the podcast, and this week we’re giving you the full play-by-play of two very different adventures:

🏃🏼‍♀️ I went from basically no running to completing Ragnar in 5 weeks.

🥾 Laura trained for and hiked roughly 70 miles around Mont Blanc over 7 days.

And while the events looked VERY different, we both walked away with a lot of the same lessons.

In this episode, we break down:

→ What I got right and very wrong training for Ragnar in only 5 weeks→ Why I eventually had to pull back my lifting and prioritize recovery→ How I planned and practiced my fueling before race weekend→ Why carbs made such a huge difference in my performance and recovery→ Laura’s experience hiking through France, Switzerland, and Italy→ What happens when the food available doesn’t match the demands you’re putting on your body→ Sleep, digestion, soreness, weather, headlamps, questionable decisions 😂→ What BOTH of us would do differently next time

Because fueling isn’t just about finishing the race.

It’s about having the energy to actually enjoy what you’re doing, recover afterward, and get back to your normal life without feeling completely wrecked.

Whether you have a race, hiking trip, tournament, or another big physical challenge coming up, this one is for you. 💪🏼

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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

Three trail runs.

2 PM. 10 PM. 6 AM.

Camping overnight, no kitchen, questionable sleep, thousands of feet of elevation…and A LOT of carbs. 😂

Before Ragnar, I knew I couldn’t just show up with a few protein bars and hope for the best.

So I built an actual game plan around performance, fueling, hydration, recovery, sleep, and the environment I was going to be in.

In this episode, I break down:

* How I planned around running 3 separate trail loops within 24 hours

* Why I prioritized easy-to-digest, high-carb foods like bagels, sourdough, bananas, pretzels, and gels

* How I planned my pre-run, intra-run, and post-run nutrition

* My hydration and sodium strategy

* What I packed for my first real camping experience

* Why I pre-logged my entire day instead of just winging my nutrition

* And why I was projecting 500+ grams of carbs on day one

The biggest thing?

I wasn’t trying to make this a “healthy” 24 hours.

I was trying to fuel the demand I was putting on my body.

Sometimes supporting your health and performance means recognizing that the needs of your body change depending on what you’re asking it to do.

And this weekend…I was asking it to do A LOT. 😂

This episode is the plan.

Next episode? We’re talking about what ACTUALLY happened, what worked, what absolutely did not go according to plan, and what I’d change next time. 👀

🎯 Ready to stop guessing and learn how to fuel, train, and work WITH your body?

Click the link below to book a discovery call.

🙌🏻 Let’s Connect

📱 Instagram: @fit.habit.emma🌐 Website: https://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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

You hire a coach.

So… what exactly are you paying for?

Someone to tell you your macros every week?Remind you to hit your protein?Tell you when to work out?Message you every morning so you stay on track?

Not exactly. 👀

My friend and fellow coach Laura Savino is back, and this week we’re breaking down one of the conversations we don’t think happens enough in the online coaching space:

What should you actually expect when you hire a coach, and what should your coach expect from YOU?

Because good coaching isn’t about making you dependent on someone forever.

It’s about eventually teaching you how to do this without us.

In this episode, Laura and I break down:

* Why your transformation will probably take longer than Instagram makes you think

* Why comparing your timeline to someone else’s transformation photos is a HUGE mistake

* The difference between accountability and needing someone to constantly micromanage you

* Why communication is one of the biggest predictors of how much you’ll get out of coaching

* Why sometimes fat loss needs to be delayed while you build a healthier foundation

* Why your coach can’t guarantee exactly how your body will respond

* Why coaching should teach you how to navigate vacations, birthdays, work trips, weekends and REAL LIFE

* And why the ultimate goal of coaching should be self-sufficiency

One of my favorite points from the conversation:

The longer way is often the quicker way.

You might be able to white-knuckle your way through another 12-week transformation…

But if you rebound afterward and have to start over again, did you really save any time?

The goal isn’t simply to get results.

The goal is to build the skills, habits and knowledge that allow you to KEEP them.

And that takes time.

But that time is going to pass anyway.

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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com

You lost 20, 30, maybe even 50 pounds.

But the second you stopped the diet, stopped buying the shakes, stopped cutting out carbs, or stopped following the system… the weight came back.

So here’s the uncomfortable question:

Did the diet actually work?

In this episode, my friend and fellow coach Lisa joins me to talk about Optavia, MLM diet programs, fad diets, GLP-1s, and the quick-fix weight loss industry as a whole.

Because the problem usually isn’t that these approaches can’t make the scale go down.

They can.

The problem is what happens after.

We talk about:

* Why losing weight and maintaining weight loss are two completely different skills

* How restrictive programs can leave people stuck

* Why meal replacement systems don’t teach you how to actually eat

* The problem with “peer coaches” giving nutrition advice without proper education or individualized guidance

* Why losing weight doesn’t automatically qualify someone to teach other people how to lose weight

* How aggressive weight loss can cost you muscle and why the body you want probably requires MORE muscle, not less

* Why every fat-loss strategy needs an exit strategy

One of my favorite points Lisa made in this conversation:

“If you can’t continue what you’re doing or make it work within your actual life… did it really work?”

Because the goal should be to learn how to lose the weight and keep it off, AND still have a life.

And if someone promises you an effortless system where they’ve “figured everything out for you”?

🚩 It’s probably worth asking what happens when you stop.

Connect with Lisa:

* Instagram: @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 lose body fat and get healthy 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 💪🏻

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit https://fithabitemma.substack.com