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Hey, I'm Emma. I help 40+ women eat better, move better and live happier. Start your Better Body journey today by joining the 5 day kickstart challenge!

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Featured Posts

New Year Goal Setting: How to Set Goals You’ll Actually Stick To (Without Burning Out by February)

End of Year Journal Prompts: The Questions I Use to Review My Year (and Reset for the Next One)

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@emmacolseynicholls

emmacolseynicholls

Iv always been a fan of @leangreens but it’s got Iv always been a fan of @leangreens but it’s got even better as their new blend also contains collagen and creatine 👌. 

Both of which are important especially for us midlife women. And you are getting all the good stuff into one scoop

I add mine into my morning smoothie to make sure I’m topped up with the good stuff for the day

#leangreens #midlifesupport #bestsupplements
Start now, start messy, start when it’s inconven Start now, start messy, start when it’s inconvenient 

Because sometimes ‘I’ll do it later’ turns into never getting it done

#fitnessmotivaton #fitnessover40
We got a snow day so we went to play ❤️ We got a snow day so we went to play ❤️
What’s the best fat burning exercise? Something What’s the best fat burning exercise? Something I get asked a lot. And really there isn’t one, some may even say running but here is why strength training should be a priority as a woman over 40 if you are in a mission to lose body fat 👇👇

Muscle is what keeps your metabolic engine healthy. And as we age we start to lose it. Meaning your goal should be at the very least to maintain the muscle you have. 

Not only will it help you maintain your curves and prevent you looking flat and saggy as you lose body fat

But strength training will help you maintain strength, functionality, maintain your youth, avoid injury, keep your metabolism stoked and keeps you out if the nursing home. 

Strength training is for longevity as much as it is asthetics. 

Your old lady body will thank you for it. 

Want to look and feel better in 2026??
💪 2-3 full body strength sessions a week
💪 1 x HIIT or SIT training session 
💪 Daily movement 7-10k steps a day

#howtolosefat #fitnesstips #fitnessover40
It’s also where most of the growth happens #fit It’s also where most of the growth happens

#fitnessmotivation #fitnessover40
Determined to stick with your diet & fitness goals Determined to stick with your diet & fitness goals this year? You’re not alone! January motivation feels great — until life gets in the way. But consistency (not perfection!) is where the magic happens. 

Here are 7 shifts that will help you make your goals actually stick (no crash diets or burnout required). Here’s the gist👇 👇

1. Set Clear & Realistic Goals
Skip vague resolutions like “eat healthier” or “get fit”. Set specific, measurable habits — like “walk 20 mins daily” or “add veg to every meal”. When it’s clear, it’s achievable. 

2. Plan, Schedule & Notice Where You Are
Structure helps consistency thrive! Block out workouts & meals in your calendar — treat them like important appointments. 

3. Build Habits Slowly
Trying to do it all at once is overwhelming and unsustainable. Pick one or two small habits, make them automatic, then add the next. Tiny changes = big results over time. 

4. Find Your Support System
Accountability makes sticking with goals easier — friends, family, coaches, or a community who gets it. Movement feels better when you’re not doing it alone! 

5. Track Your Progress
Track more than weight. Journals, mood, strength gains, consistency streaks — these wins keep you motivated when the scale doesn’t budge. 

6. Start Even When It’s Messy
f you wait for perfect timing… you might never start! Progress isn’t tidy — start in the chaos and keep moving forward anyway. 

7. Treat Health as Self-Care
Health isn’t just aesthetic — it’s self-care. When you shift your mindset from “dieting” to “nourishing”, caring for yourself becomes something you want to do, not something you have to do. 

Remember: Life happens — but small consistent steps still add up. You don’t have to be perfect — you just have to show up again tomorrow. 

Tell me: What’s one habit you’re focusing on this week? 👇

Want support to make those habits stick? I’m here for you ❤️ 

#FitnessOver40 #HealthyHabits #MindsetShift #ConsistencyWins
Have you set your New Year goals and intentions ye Have you set your New Year goals and intentions yet??

 #goals #goalsetting
It’s easy to forget all that you have experience It’s easy to forget all that you have experienced and all that you have achieved if you don’t take the time to look back and reflect

This year could have felt like a little bit of a nothing year but as a family we have been deep in the grind but I also get to appreciate that we still had a wonderful year that I’m so deeply grateful for. 

Reaching 10k subs on YouTube, my first major brand deal, coming back to pole, first hyrox, my kids getting sponsored by a snowboard brand and Clayton getting into team GB next generation squad. Getting to work with some wonderful clients. 

It’s been a challenging year but with it has come a lot of growth and I’m excited to keep going and keep growing in 2026

Wishing you all a wonderful new year 🙌
Thank you to all my amazing clients. I’m so grat Thank you to all my amazing clients. I’m so grateful to not only have to have the best job in the world but I also have THE most amazing clients who I also get to  call my friends. 

Love you all, and thank you for choosing me as your coach. In a world where there are so many options I really appreciate every one of you ❤️
I care if I workout 💪💪I also care if you wor I care if I workout 💪💪I also care if you workout. I love seeing your training videos so share away 🙌

Do it for yourself 

#fitnessmotivaton #fitnessover40
Before you rush into new goals… pause for a mome Before you rush into new goals… pause for a moment 🤍

I love the end of year to take a moment to slow down and reflect. 
Not to judge the year or beat yourself up about it, but to pull out some of the good stuff, but most of all understand it.

Some of the questions I always come back to are:

• What actually worked for me this year?
• What drained my energy more than I realised?
• Which habits genuinely improved my life?
• Where do I feel balanced — and where do I feel stretched thin?

Because here’s the thing…

Better goals don’t come from pressure.

They come from clarity.

I’ve written a full blog post walking you through the exact reflection questions I use every year, calm, honest, and realistic for real life.

💬 Comment “GOALS” or drop me a DM if you’d like the full reflection guide.

✨ No resolutions. Just intention.
Results take time. And if you do not stop, you can Results take time. And if you do not stop, you cannot lose!!

There is no stopping. EVER!!

#fitnessmotivation #fitnessover40
Self care isn’t selfish. It’s necessary!! You Self care isn’t selfish. It’s necessary!!

You cent pour from an empty cup, so you need to do the things that fill your cup up so that you can help others. 

#selfcare #fitnessover40
After a full on week of festivities and all things After a full on week of festivities and all things Christmas it’s time to reign it in a little and get back to my basics that help me to feel good. 

I like to check in on my weight so I’m not going completely off the rails. 

It’s never about going off track but in how quickly you can bounce back and go again with the things that help you to feel good rather than just saying stuff it I’ll start again in January. 

#wellness #vlogmas2025 #fitnessover40
Keep up with your fitness basics over the month of Keep up with your fitness basics over the month of December and the Christmas period. Taking not only a moment for yourself amongst the chaos, but it will help your energy levels PLUS your January self will thank you. 

The start again in January mentality is what’s holding u back

Do it to feel good and not to burn off all that you have eaten or drunk

#wellness #wellnessvlogmas #vlogmas2025 #fitnessover40
Christmas activities are in full flow so I’m nee Christmas activities are in full flow so I’m needing the nutritional back up from @leangreens collagen greens. To pack in the nutrition when my eating is far from perfect. 

And nothing says Christmas like mid week day drinking. Vin chaud (aka mulled wine) and Christmas wreath making to get us all feeling very festive 

#Vlogmas #vlogmas2025 #wellnessvlog #christmas2025
Today’s quote and mantra for the day, go get it! Today’s quote and mantra for the day, go get it!!

#fitnessmotivation #fitnessover40
Christmas has entered the room this week. The tree Christmas has entered the room this week. The tree has gone up and we are doing all things Christmas whilst my patents are visiting

I want to be mindful of some of the basics but I will also be fully enjoying spending this time with them

#vlogmas
A wholesome Saturday morning on the mountain winte A wholesome Saturday morning on the mountain winter 25/26 is on!!! Afternoon on the couch binge watching Stranger Things. Then out celebrating the beautiful @millymannering_7 50th birthday. A wonderful day and evening was had

Time in nature and time with friends is an essential part of wellness.
Allow yourself to be both proud and grateful for a Allow yourself to be both proud and grateful for all the work you put in and the progress that has been made this year

Keep going!!

#fitnesstips #fitnessover40 #fitnessmotivaton
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