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Health - Mindset - Life

Ready For A Glow Up? Cos Quite Frankly, I’m Tired

March 30, 2024 · In: Lifestyle

Essential Steps To Start Your Own Glow Up

As the seasons shift and spring is in the air, nights and mornings are getting lighter and we dare to think of summer sunshine.

The first quarter of 2024 has been something of a whirlwind, to say the least.

With the final stages of a house renovation that has spanned across 6 years of our lives, to have it finally come to a close has been exhausting, physically, mentally and financially, the stress levels have been really real!!

Quite frankly I’m tired!!

I feel as though I have been hanging on by the skin of my teeth, I haven’t stopped over the last few weeks long enough to take a deep breath and just be.

I have been able to hang on by becoming reliant on the basics of my health habits without having to put extra pressure on myself. 

By doing the minimum amount of fitness to maintain my strength after doing a phase of seeing progress and increases with my strength training.

With business, I have scaled back to focusing mainly on existing members and not doing much else. 

There has been a serious lack of emails, blog posts or new Youtube uploads which I love to do, but have just not had the brain capacity or time for.

It’s been a lot, but I am beyond happy to be in our home and I can’t even express how grateful I am to friends, family, but also you lot on here who still connect with me and send wonderful messages and of course my amazing Better Body members.

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A post shared by COACH ➡️ Health✨Mindset ✨Life (@emmacolseynicholls)

With having said all of that I am sooooo ready to regain some energy, some deep focus and to come back to doing more of what I love.

Helping you guys master your own health and fitness goals and support you in feeling better in your bodies.

It’s also working on my own health habits (I have an exciting experiment coming up soon that I can’t wait to talk more about) and also get back to regular fitness and beginning triathlon training for this year.

I also have so many projects coming up for the blog and YouTube so Im excited to come back to writing and creating content. 

I’m deciding that this is going to be my glow up era, as I step into a new phase of my life that isn’t just focused on the moment when we move into the house.

I don’t know if you have ever done a house renovation, but it’s been literally all consuming. 

But we are in now, and so it’s time to get back to the living.

But this isn’t just about me, I’m inviting YOU to step into your glow up era too.

It’s the perfect time to begin your own journey of transformation and self-discovery. 

Whether you’re looking to boost your energy levels, revamp your fitness routine, or simply prioritie your well-being, there are a few simple steps that can get you started in the right direction

1. Set The Intention:

It always starts with intention first.

If you want to get anywhere you have to know where you want to go.

Take some time to reflect on what you truly want to achieve with your health and fitness journey and I actually urge you to find a goal that isn’t centred around body weight.

It could be improving your strength, walking more each day, having the energy to stay up past 9pm, or simply feeling more confident in your own skin.

Setting clear, achievable goals around how you want to feel in your body will provide you with a roadmap to success.

2. Create a Fitness and Nutrition Plan:

Once you have your goals in mind, it’s time to create you plan of action.

Design a fitness routine that incorporates activities you enjoy, whether it’s yoga, running, or strength workouts. Finding movement that you actually enjoy is a big part of the process.

Similarly, take a closer look at your nutrition and aim to fuel your body with nourishing, wholesome foods that support your goals. Remember, it’s not about deprivation, but rather about making sustainable, healthy choices that align with your goals and come from a place of loving self care.

You likely know a lot of the changes that you really need to make, its about stepping a little out of your comfort zone and actually doing it!

Write out your workout days and stick to them. Research some healthy recipes, do your shopping list and get what you need in the house and the foods you know you shouldn’t be eating out of here.

    3. Develop The Habits:

    We all lead busy lives, but prioritising your health and well-being is important, you deserve to take good care of yourself.

    Take a look at your schedule and carve out dedicated time for exercise, meal prep, and self-care activities. By treating these commitments with the same importance as your work or social engagements, you’ll ensure that they remain a part of your routine. And this is also about doing little things that will actually free up more of your time for the actual living of life

    4. Prioritise Self-Care:

    Life is busy AF, I know you are already short on time, it’s so easy to put our own needs on the back burner. However, self-care is a crucial component of any glow up journey.

    Whether it’s taking a relaxing bath, practising mindfulness, journaling, doing some self pampering or simply spending time outdoors, make time to nurture your body, mind, and soul. 

    Self care is about doing the things that you love and that feel good for the soul. It’s those things that you do from time to time and think, man, i really need to do this more often.

    For me that can look like a spa day, self pampering, reading a book or just taking time to do absolutely nothing.

    Remember, you can’t pour from an empty cup, so prioritise self-care to ensure you have the energy and resilience to tackle whatever life throws your way and be the more awesome you for those around you.

    5. Be Flexible:

    While it’s important to have a plan in place, it’s equally important to remain flexible and adaptable. Life is full of unexpected twists and turns, and your journey to wellness may not always go according to plan. In fact you can probably guarantee things won’t go to plan.

    Instead of becoming discouraged by setbacks and deciding to just give up, embrace them as opportunities for growth and learning.

    Remember, progress is very rarely linear, and each step forward, no matter how small, brings you closer to your goals even if you take a few backwards before forwards again. The point is that you don’t give up on yourself.

    Embarking on a glow up journey is a transformative experience and it can actually be a tonne of fun and you deserve to gift that to yourself.

    Following these steps and staying committed to your goals, you’ll not only make moves to transform your physical health but also create a sense of confidence, resilience, and that is the stuff you feel from the inside, it shines through you into the external and changes how you feel for all that you do.

    Are you ready to start your own glow up journey? If you want help, support and guidance this month I am launching a brand new 28 day challenge.

    The 28 Day Total body Spring Glow Up Challenge is starting this coming Monday and I’d love you to be a part of it!!!

    What’s in store for you:

    🌟 Weekly Focus Challenges: Elevate your health habits with our weekly challenges, designed to transform your body and boost your energy levels.

    🚀 Daily Motivation: Stay on track and accountable with daily tips and motivation that will keep your spirits high throughout the journey.

    📋 Trackers & Cheat Sheets: Stay informed and focused with our handy trackers and cheat sheets, ensuring you’re always on the right path to success.

    💪 Online Workout Plan: Say goodbye to gym hassles! Our at-home workout plan lets you spend less time sweating it out and more time enjoying life.

    🍽️ Recipes & Meal Guides: No more guesswork! Simplify your healthy eating journey with our delicious recipes and meal guides tailored for results.

    💬 Community Support: Join our amazing community via Facebook or our private members-only forum for unparalleled support and encouragement every step of the way.

    👩‍💼 Personal Guidance: With me as your dedicated coach, expect personalized feedback and unwavering support to help you reach your goals.

    All for just £49

    CLICK HERE and sign up today! Or email me at info@emmacolseynicholls.com if you have any questions

    I’ll look forward to seeing you on the inside

    Emma

    By: admin · In: Lifestyle · Tagged: how to lose weight, weight loss tips, weight loss tips for women

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    Full body session 💥 This one’s all about sta Full body session 💥

This one’s all about stability, control and quality movement.

We’re mixing things up with slightly higher reps and a lighter load — a great way to build endurance, joint control and improve your mind–muscle connection. 💪

👉 Eccentric chin-ups for building pull-up strength
👉 Bosu squats for balance and ankle stability (perfect ski-season prep!)
👉 Hip thrusts for glute power and lower body endurance
👉 Marching side planks for core control and adductor strength (strong knees)

Remember — not every session needs to be heavy. Alternating rep ranges helps reduce plateaus, build strength through different phases and keep your body adapting.

Stronger. More stable. Ready for the slopes. 

Locals book your sessions for this block, or if you want to join DM me. Non locals save this workout for your next session. Let’s go 🙌

#FullBodyWorkout #SkiSeasonPrep #StrengthTraining #MidlifeFitness #WomenWhoLift
    As soon as the temperature drops and the sniffles As soon as the temperature drops and the sniffles make their rounds I like to make a little back up batch. I’m using a juicer but you can easily use a blender and squeeze the bits out through a cheese cloth. I’ll link the full recipe in the comments. 

 #Tumericgingershot #immuneboost #naturalremedies #WellnessRoutine #healthylivingtips
    I tried Happy Mammoths Weight Loss Protocol 3.0 an I tried Happy Mammoths Weight Loss Protocol 3.0 and in my latest blog post I share my full and honest thoughts on the product. Did it work? Is it worth the money?? I spent my money so that you don’t have to

If you want the full review comment ‘happy’ and I’ll send it over

#weightloss #wellness #weightlossstruggles #happymammoth
    Workouts are way more than just building muscle or Workouts are way more than just building muscle or maintaining fitness. Fitness is for the mind just as much as the muscle. It becomes your you time, a moment when everything slows and you get to tune in with your own body. 

Use fitness as your moments of self care. When you look at it as self care you somehow want to do it more often.  #fitnesstips #fitnessmindset #fitnessover40
    If you don’t have motivation to workout. Remembe If you don’t have motivation to workout. Remember this quote. 

And share it with a friend 😂

Are you training or resting today??

#workoutmotivation #fitnessover40 #fitnesshumor
    Strong legs = strong life 💪 Building leg streng Strong legs = strong life 💪 Building leg strength and stability not only powers up your workouts but also supports balance, bone health, and everyday movement — especially in midlife. 

Finished off with some core work for total body strength and stability 🔥 

For locals new training block is starting next week. Use the app to book. Or if you want to get started training with me. Drop me a mesg and we can get you started. 

#MidlifeStrong #WomenOver40 #StrengthTraining #FunctionalFitness #FullBodyWorkout
    I’m embarking on a skipping challenge to help ma I’m embarking on a skipping challenge to help maintain my cardio fitness now that HYROX is over

I’m using @everjumpfit app and their Bluetooth skipping ropes it even comes with a weighted rope to really challenge the workouts. 

I love my first skipping session and excited for this challenge to give my cardio fitness a little boost.
    Consistency because quitting is not an option and Consistency because quitting is not an option and fitness isn’t just for dropping a dress size, it’s for you high vibe old lady lifestyle 

#fitnessmotivation #fitnessover40 #midlifehealth
    I tried Shilajit, a natural mineral containing ful I tried Shilajit, a natural mineral containing fulvic acid and I was really supprised most of all at the caffeine free energy boost it gave. I did a full review on Shilajit and the science behind it. I’ll put the link in the comments.
    How I’m growing stronger daily in midlife — an How I’m growing stronger daily in midlife — and how you can too 

Strong isn’t just about lifting weights — it’s about building the daily habits that support your body and your mindset.

Here are 7 things I’m focusing on to feel stronger, healthier and more energised every day 👇

1️⃣ Set goals & intentions
I write down my goals every month and check in weekly. It keeps me focused, accountable, and moving forward — even when motivation dips.

2️⃣ Fuel your mind while you move
I listen to podcasts, affirmations or mindset activations on my walks. It’s such a simple way to strengthen both body and mind.

3️⃣ Strength train 3x per week
Three sessions is my sweet spot for building strength, keeping hormones balanced and feeling confident through midlife.

4️⃣ Progressive overload is key
You don’t need to crush yourself — just aim to improve. One more rep, a little more weight, better form. That’s how progress happens.

5️⃣ Optimise your protein
Protein is the foundation for muscle, recovery and hormone health. I aim for around 30g per meal to stay full, energised and strong.

6️⃣ Prioritise recovery & sleep
Rest isn’t lazy — it’s essential. Sleep, stretch, walk, unwind. Strength builds when you give your body time to recover.

7️⃣ Sign up for new challenges & events
Having something on the calendar — a race, fitness challenge or event — keeps me motivated, pushes me harder, and helps me grow in new ways.

Stronger isn’t just physical — it’s how you show up for yourself every single day.

Which do you need to give a little focus to?

#WomenOver40Fitness #MidlifeHealth #HealthyHabits #fitnessover40 #fitnessmotivaton
    Come train full body with me. This is the exact se Come train full body with me. This is the exact session iv been doing with my group clients as we get ready for ski and snowboard season. 

Combining strength with single leg stability and explosive power work. 

#fitnessover40 #fitness #fitnessmotivation #strengthforlife #strengthandbalance
    Last week had sow moments of arghhhhhh!! When fee Last week had sow moments of arghhhhhh!!

When feelings of stress hit there is nothing like some girly chats in the sauna followed by cold dips to allow your stresses to feel a little less big and overwhelming

Moments of self care are a must. Take a moment for yourself this week in some way shape or form. 

I like to walk, read, meditate or do breath work as my too tools for stress relief. What works best for you???

#selfcare #mindfullifestyle #coldtherapy
    For those that don’t know I used to own a pole f For those that don’t know I used to own a pole fitness and fitness studio in my previous life in Blackpool. 

But I haven’t touched a pole since I moved here 9 years ago!!!! Turns out it’s just like riding a bike and I can still (just about) get my chunky butt upside down

LOVED it, though I now remember the pain. Need to toughen up my skin again and I probably won’t be able to move my arms tomorrow 😂

Gonna dig out some old vids and combos and see what I can get back. This was lots of fun. 

#polefitness
    I hate to break it to you, but workouts alone aren I hate to break it to you, but workouts alone aren’t going to get you the results you want

80% will come from the foods you eat. You simply cannot out train a bad diet. Believe me, iv tried

#healthtips #fitnesstips #fitnessover40
    First Hyrox in the bag. Got a target time to beat First Hyrox in the bag. Got a target time to beat for the next one. 

Amazing event and I totally get the hype. 

Thanks to my awesome partner @mrsjochard who defo did more than her fair share of the leg work. And to Ian and all the @project_performance_morzine team 🙌

#hyroxworld #hyrox #hyroxgeneva
    Sweaty Betty leggings reviews. Iv been on a bit if Sweaty Betty leggings reviews. Iv been on a bit if a mission to find the best workout clothes for older women

Sweaty betty have been high on my list for some time. But they are expensive, so is sweaty betty worth the price??

The full length review is on my YT channel comment down below if you want to see it, or head over there

#activewear #workoutclothes #activewearhaul #sweatybetty #fitnessover40
    If you are a women over 40 and want to start seein If you are a women over 40 and want to start seeing and feeling better results from your workouts then check out this workout format

This is a full body Dr Stacy Sims Program. I followed the plan for 90 days and am feeling the strongest I have in some time and hit some new pb’s

If you want my full review of this program comment ‘sims’ and I’ll send it over. 

#fitnessover40 #fitness #workoutsforwomen
    Today is a great day to go again. You can and yo Today is a great day to go again. 

You can and you are strong enough

Keep believing in the healthiest, strongest, best version of you and keep on showing up as her. 

#fitness #fitnessover40 #fitnessmotivation
    This is so funny sped up 😂 SIT — Sprint Inte This is so funny sped up 😂

SIT — Sprint Interval Training 🔥
Dr. Stacy Sims style. This was done post strength session as a finisher. 

Short, sharp bursts of effort followed by full recovery.
Perfect for midlife women who want to:
Boost metabolism
Maintain muscle
Improve cardiovascular health
Increase energy & confidence

You don’t need to spend hours training — just train smarter.
Less stress. More results.

If u want to see the full review on this program let me know and I’ll send it over. 

#StacySims #SprintIntervalTraining #MidlifeFitness #WomenOver40 #StrongNotSkinny
    Hyrox training session, and no lie this was disgus Hyrox training session, and no lie this was disgusting. I’m not sure I ever want to do it again. 

The skipping should have really been a run but it was raining and I didn’t want to!!

Still an incredibly tough workout

#hyrox #workout #fitnessmotivation #fitnessover40
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