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Meet Emma

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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

pliability app reviews (2)

Pliability App Review: Is This Mobility App Actually Worth It?

mounjaro before & after 3 months

12 Week Mounjaro Update: Before & After 3 Month Results

Power Happens Review: Intermediate vs Advanced (Which Stacy Sims Workout Program Should You Choose?)

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@emmacolseynicholls

emmacolseynicholls

Looking for the best home exercise bike for under Looking for the best home exercise bike for under £200. So giving this bike from Merach and little test out and I’ll be doing a full review once iv given it a proper go. But so far, for the price I think it’s actually pretty good at this price point. 

What home cycling apps do I need to test our first??

#homeworkouts #spinning #indoorcycling
Pliability is another app I keep seeing all over m Pliability is another app I keep seeing all over my ads. So of course I tested it out so that you don’t have to

Iv done a full pliability app review to give you my honest and unsponsored thoughts. If you want the deep dive I’ll link it where I can. Or comment ‘stretch’ and I’ll send you a dm with the link 

#fitness #mobilitytraining #FlexibilityTraining #StretchingChallenge
Consistent beats extreme every time. Success is in Consistent beats extreme every time. Success is inevitable if u don’t give up

#fitness #fitnessmotivation #fitnessover40
When was the last time you jumped? Not for a work When was the last time you jumped?

Not for a workout… just naturally.

Because here’s the thing,
we don’t stop jumping because we get older…
we get older because we stop doing things like this.

Power is one of the first things to decline as we age.

And it’s not just about performance… it’s about staying strong, mobile and independent.

As we get older we naturally see:
• Loss of fast-twitch muscle fibres (the ones responsible for power)
• Reduced bone density when there’s no impact
• A drop in reactive strength (your ability to catch yourself, change direction, stay agile)
• An increased risk of falls — and with that, loss of independence

Jumping trains what most workouts miss:
✔️ Power
✔️ Bone strength
✔️ Coordination & reaction speed
✔️ Pliability and elasticity

This isn’t about jumping higher…
it’s about staying capable.

Start small. Stay consistent. Stay powerful.

#womensfitnessover40 #strongover40 #bonehealth #functionalfitness #trainforlife
One thing I’m seeing more and more… Women los One thing I’m seeing more and more…

Women losing weight — but noticing hair thinning.

And as a coach, this is where we need to zoom out 👇

This isn’t about the medication.

It’s about under-fuelling the body.

Hair health is one of the first things to suffer when:
– Calories are too low
– Protein is too low
– Nutrients are missing

You don’t need to panic… but you DO need to address it.

Fat loss should never come at the expense of your health.

#mounjarojourney #weightlossforwomen #over40fitness #hairlosswomen #fatlossjourney #glp1journey #midlifefitness
What a privilege it is to be able to move your bod What a privilege it is to be able to move your body and workout. 

Move to feel good 

#fitness #fitnessmotivation #fitnessover40
You don’t need to train every day or follow comp You don’t need to train every day or follow complicated programs.

You need a structure that works with your body, especially over 40.

Here’s a solid weekly plan to build from 👇

- 3 x strength sessions (this is your foundation) = build muscle, support metabolism, shape your body

- 1 x HIIT or SIT session = short, intense, time-efficient cardio

- Daily movement = aim for 10k+ steps to keep energy expenditure high without burnout

That’s it.

Because fat loss isn’t about doing more… it’s about doing the right things consistently.

Strength training is what stops that “smaller but softer” look
Steps keep things sustainable
And a little intensity goes a long way

Save this as your baseline and build from here. Follow for more female fat loss tips and let me know if u have questions. 

#womenover40 #femaleweightloss #strengthtrainingforwomen #fatlossover40 #workoutplan
You don’t just wake up one day feeling “old” You don’t just wake up one day feeling “old”…

It’s a slow loss of muscle over time.

And with it?
A slower metabolism, less strength, less resilience.

That’s why fat loss after 40 shouldn’t just be about getting smaller.

It should be about holding onto (and building) muscle so you stay strong, capable, and confident for years to come.

You don’t need fancy workouts.

You need:
✔️ 2–3 strength sessions a week
✔️ Enough intensity to challenge those last reps
✔️ A structured plan with progressive overload

Because random workouts = random results.

Strong is the goal. Always.

#womensfitnessover40 #midlifefitness #strengthtrainingforwomen #fatlossover40 #buildmuscleburnfat #metabolismboost #fitover40 #strongnotskinny #perimenopausefitness #progressiveoverload
Feel like I’m a little late to the party on this Feel like I’m a little late to the party on this women’s activewear brand @oysho 

Have you tried their activewear? Let me know your thoughts. I’ll definitely be going back for more

#activewear #gymclothing #workoutfits #workoutclothes
If you want to look and feel different this summer If you want to look and feel different this summer…
you can’t keep training at the same intensity 👀

This is sprint interval training — and it’s one of the most effective ways to:

✔️ Increase fitness fast
✔️ Support fat loss
✔️ Build power (something we really need more of in our 40s+)
✔️ Get more results in less time

It’s not about doing more…
it’s about doing it better.

Short bursts. High effort. Proper recovery. Repeat.

This is your reminder to stop playing it safe in your workouts.

Because the magic?
It’s just outside your comfort zone.

Save this for your next session 🔥

#midlifefitness #womensfitnessover40 #fatlosstips #hiitworkout #strongover40
If you’re doing the same workouts week after wee If you’re doing the same workouts week after week… your body will eventually stop responding.

Progressive overload isn’t just about lifting heavier — it’s also about changing the stimulus.

In this workout I’m using a tri-set ascending agonist protocol.
Three exercises for the same muscle group, back-to-back, increasing reps with minimal rest.

Why?

Because increasing training volume and time under tension is one of the most effective ways to stimulate hypertrophy and muscle growth — especially for women in midlife.

This is the kind of programming that keeps your body adapting… instead of plateauing.

If you want me to break down the full program I’m using, comment GROW and I’ll send you the details 👇

#womensfitnessover40
#strengthtrainingforwomen
#hypertrophytraining
#progressiveoverload
#midlifefitness
#buildmuscle
#homeworkoutideas
#fitnesseducation
#fitover40
#strongwomenover40
How much weight i lost in 8 weeks on mounjaro. Its How much weight i lost in 8 weeks on mounjaro. Its a process and the goal has always been to do it slow and steady and also in line with what natrual weight loss would look like. 

8 weeks = 14lb

#weightlossjourneyuk #weightloss #glp1 #mounjaro #mounjarouk
We are beyond proud of the boys. All their hard wo We are beyond proud of the boys. All their hard work is paying off. Official 3 x British champs. 

Thanks also to everyone who supports us along the way.

@nideckersnowboards 
@thesnowboardasylum 
@horsefeathers.eu
@dragoneurope 
@realsnowboarding 
@whyaintyou 
@elevation.indoor 
@freestyle_school_74 

📸 @craigrobinson_photo
The weight loss journey is going well but unfortun The weight loss journey is going well but unfortunately now I need a whole new workout wardrobe. So it’s just an opportunity for me to continue on my mission to find the best workout clothes for us older women. On this mission so far @sweatybetty has been one of my favourites. So I couldn’t resist a sale. 

The studio vest is one now my favourite workout top. Super soft and lightweight. And I then got some power cycling shorts. Very happy with these purchases

Definitely check out the sale if you need some new gym clothes. But be quick it’s ending soon. #workoutclothes #gymclothing #fitnessover40
No one really prepares you for how much of your 40 No one really prepares you for how much of your 40s becomes about trying to keep your energy up… while also wanting your skin, hair and nails to still look and feel their best.

That’s why I’ve been trying this adaptogen coffee — it gives smoother energy without the jitters AND has collagen, vitamins and minerals all in one cup.

For me it’s the simplicity I love most… one morning habit that supports both energy and how you look and feel.
@getyourwake 

Comment ‘wake’ if u want the link and discount code
Work hard for all that you want in life, you have Work hard for all that you want in life, you have it within you to make it happen. But along the way don’t forget to remember all the goodness that you already have

At least that’s what I keep reminding myself every morning. 

Let’s go!!

#mondaymotivation #morningmotivation #mindset
Always live for the dillulu life. It’s just bett Always live for the dillulu life. It’s just better believing anything and everything is possible ❤️
If ur a midlife woman into health and fitness you If ur a midlife woman into health and fitness you may have heard about Stacy Sims and her workout program, but if you have ever wondered about what’s inside??

This isn’t random workouts or just “getting a sweat on” — it’s structured strength, power, and intentional training designed specifically for women in midlife.

And honestly? It’s pushed me out of my comfort zone in the best way.
I’m lifting heavier, training with more purpose, and feeling stronger than I have in years 💪

If you’ve been curious about the Power Happens program and what it actually looks like…

👉 Go and watch the full video where I take you through a full week of training

Or comment “Sims” and I’ll send you the link directly

#StacySims #PowerHappens #WomenOver40Fitness #MidlifeStrength #StrengthTrainingForWomen
Most women think they need longer workouts to chan Most women think they need longer workouts to change their body composition… but research suggests simply adding load to your body can make a difference.

In one study, participants wore a weighted vest (around 10% of their bodyweight) for several hours a day and after a few weeks researchers saw:

✔ Reduced body fat
✔ Increased lean muscle
✔ Smaller waist circumference

This is why I love using a weighted vest for walks and everyday movement. It’s one of the easiest ways to turn normal steps into strength training.

I’ve linked the one I use in the comments and on stories if you want to try it.

#weightedvest #womensfitnessover40 #fitover40 #strengthtrainingforwomen #fatlosstips
Without your health you have nothing Health and f Without your health you have nothing

Health and fitness is not just about a look. It’s about how u live ur life and working on your health and fitness so I can be around and as physically able as ling as u can

You deserve to take good care of yourself and make your health a priority

#fitness #fitnesslife #fitnessover40 #fitnessmotivation
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