• Home
  • Work With Me
    • Online Better Body Coaching
    • 1:1 Coaching
  • About
  • Blog
  • Contact
  • Shop My Favourites
  • Nav Social Icons

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • Work With Me
    • Online Better Body Coaching
    • 1:1 Coaching
  • About
  • Blog
  • Contact
  • Shop My Favourites
  • Mobile Menu Widgets

    Connect

    Search

Health - Mindset - Life

healthy breakfast

healthy green smoothie for weight loss

March 1, 2025 · In: Breakfast

Healthy Green Smoothie Recipe for Weight Loss

Nothing feels like health that a green smoothie that not only nourishes your body but actually tastes good too. Smoothies are the breakfast that I live by because they are…

Read More

Primary Sidebar

Meet Emma

Meet Emma
hello!

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!

Join Now

Connect

Coaching With Emma

Featured Posts

Power Packed Beetroot Smoothie Recipe

Protein Packed BBQ Chicken Salad Bowl

5 Quick Workout Videos (Under 15 Minutes!) to Hit Your Midlife Body Goals After 40

Categories

  • Fitness
  • Lifestyle
  • Nutrition

Search

Archives

Follow Along

@emmacolseynicholls

COACH ➡️ Health✨Mindset ✨Life

emmacolseynicholls

Tennis skirts are having their moment in the gym a Tennis skirts are having their moment in the gym as well as on the tennis court and I’m totally here for it!! And NO I don’t even play tennis. But I can go from gym to everyday life and not have to get changed. What do you think?? Tennis skirts in the gym? A yes or no?? #activewear #activewearfashion #workoutclothes
Ultrahuman Ring Review after 6 months of daily wea Ultrahuman Ring Review after 6 months of daily wear! In this quick update, I share how the Ultrahuman Smart Ring has helped me track sleep, stress, recovery, and fitness as a woman over 40.

👉 Ready to try it? Check out my full review https://www.youtube.com/watch?v=WfnMLjTFn0Q&t=5s + discount link http://ultrahuman.com/emmacolseynicholls1

#UltrahumanRingReview #WearableTech #HealthTracker #SmartRing #WomensHealth #MidlifeWellness #SleepTracker #FitnessAfter40 #TechReview
Let’s stop blaming age for things we’ve actual Let’s stop blaming age for things we’ve actually stopped working on.Getting older doesn’t mean giving up on your goals.�It means getting crystal clear on what really matters—�your strength, your health, your energy.So no, I’m not here to slow down.�I’m here to show up fully—for myself, for my future, and for the version of me that still wants to hike mountains and chase big goals in her 60s, 70s, and beyond.This isn’t the end of anything.�It’s the next level.�And I’m raising my standards to meet it. 💪🔥#MidlifeStrong #WomenOver40 #FitnessAfter40 #RaiseYourStandards #Shift40 #StrongerNotOlder #ThisIs40Plus
Forever and always these tubes will be on my worko Forever and always these tubes will be on my workout playlist. And never get boring. Nothing hits like 90’s dance classics. What’s your favourite music to workout to??Insomnia is my all time banger #millennials #fitnessover40 #fitnessmotivation
Let’s talk real life. Because at this stage in Let’s talk real life.

Because at this stage in life — 40s, 50s and beyond — change doesn’t happen because we suddenly become perfect, never miss a workout, or always hit our macros to the gram.

It happens when we bounce back.

Faster. With more grace. And with a deeper “why.”

That’s what SHIFT40 is all about.

It’s not just another fat loss plan.

It’s a midlife transformation protocol — one that meets you where you are, gives you the structure, support and science you need, and helps you actually stay consistent.

💡 You won’t be counting calories forever.
💡 You won’t be training for hours.
💡 You WILL be building a foundation that supports your hormones, your body composition, your strength, your energy — and your mindset.

We’re heading into Week 4 with the women already inside…

And the transformation I’m seeing is exactly what SHIFT40 is designed for:

✨ More energy
✨ More consistency
✨ Stronger boundaries
✨ Less stress
✨ More bounce-back power

So if you’ve had a messy week, messy month event, or you’ve been waiting for the right time to start…

Let this be your sign: Now is the moment to bounce back stronger

👉 Join SHIFT40 here - comment below or drop me a DM

You’ll get instant access to the full program, meal guides, workouts, trackers, check-ins — and lifetime access to come back to it again and again.

Because this isn’t about quick fixes.

This is about becoming the woman who keeps showing up and you probably could do it alone…. but this is about giving you the tools that work and also the support for how to navigate it all when life shows up and tries to get in your way!!

P.S. If this program has been on your radar, now’s the time to say YES. Comment below if you have questions
If you are on a health or weight loss journey your If you are on a health or weight loss journey your progress will not always show on the scale especially if you are working on getting stronger (which FYI you should be)Tracking your measurements is a far more accurate way to see real progress. And this smart measure just makes it easier to be more accurate and can safely store your data so you can track trends and progress. #weightlossjouney #weightlosstipsforwomen #fitnessover40 #RENPHOsummer
It’s so easy to get stuck in the rhythm of life It’s so easy to get stuck in the rhythm of life that you forget to break out the box and remember what we are doing it all for

Reminding myself that I want to be fit enough for days like these, to go out and explore and see this wonderful place I get to call home

To disconnect and be in nature is when I feel at my best, even if I was completely exhausted all at the same time. 

Cycling uphill even on a e-bike is really freaking hard. 

#goexplore #naturevibes #ebike #mountains #fitforlife
Over the last few years I had felt like maybe it w Over the last few years I had felt like maybe it was age catching up with me—out of breath running up the stairs, energy dipping more than usual.

And for a while, I told myself it was just getting older. And I’ll still allow myself the excuse of hormonal changes that have been going on with PCOS and peri menopause
But if I’m really honest with myself… I stopped pushing. I stopped doing the hard stuff. I stopped doing as much cardio, cos it’s hard!!

But I’m not ready to use the excuse of age, im only 42!!! We not even at 1/2 time yet baby.!!

So I’m Rebuilding, and getting back to pushing myself like I used to.
Because fitness isn’t just about how you look—

It’s about how you feel showing up in your life.

And I want to feel strong, capable, and full of energy… not just now, but 10, 20, 30 years from now.

If you don’t use it, you lose it.

And I plan on keeping mine.

#FitnessOver40 #MidlifeFitness #CardioComeback #FitnessAfter40 #StrongerNotOlder #YouDontUseItYouLoseIt #fitbessmotivation
I almost skipped this one. Low energy. Full sched I almost skipped this one.

Low energy. Full schedule. All the excuses.

But I made a promise—to myself.
And sometimes self-care looks like showing up anyway.

Not perfectly. Just consistently.

Because motivation fades... but discipline shows up even when you don’t feel like it. 💪

And the small matter that I signed up to a Spartan that is 3 weeks out 🤦‍♀️

#MidlifeStrong #WomenOver40 #DisciplineOverMotivation #SelfCareInAction #WorkoutMotivation #FitnessOver40 #Shift40
🌞 Summer Smoothie Season is here! I won't lie, 🌞 Summer Smoothie Season is here!

I won't lie, I drink smoothies all year round because they are a quick easy way to pack in nutritents and protein into my morning. But the summer is the time to take it up a notch and explore some different flavours.

Whether you need a light breakfast or a protein-packed snack to keep you going through busy afternoons, this smoothie recipe is perfect for women 40+ looking to boost energy, support hormones, and feel amazing.

💗 Beet & Berry Smoothie – anti-inflammatory, energising, and great for circulation

Quick to make. Easy to digest. Packed with goodness.
👉 Grab the recipe on the blog now!

https://emmacolseynicholls.co.uk/nutrition/breakfast/beetroot-smoothie-recipe/

#SmoothieRecipe #WomenOver40 #MidlifeWellness #HealthyHormones #HighProteinSmoothie #BeetrootSmoothie #GreenSmoothie #Shift40
Family days out seem to happen less as the kids ge Family days out seem to happen less as the kids get older, or that we are always too busy off at some event or another.  Hanging onto these moments and always in awe that these mountains never get boring. 

Riding the train and visiting the ice cave in the glacier in Chamonix which I cannot believe in the 9 years of living here we hadn’t yet done. 

Really wanted to do the big lift but it’s sooooooo expensive 😱
Think lifting weights will make you bulky? 🙅‍ Think lifting weights will make you bulky? 🙅‍♀️

Here’s what different rep ranges actually do — and why it matters even more in midlife. 👇

Muscle = metabolism, strength & that sculpted look we all want 💪. 

Find intensity where the last few reps are a struggle and you will start to see better progress and body changes.

Ready to kickstart your fitness in a way that actually works for women 40+?

Join my FREE 5-Day Midlife Fitness Challenge and start strong 👉 [link in bio]

#midlifefitness #womenshealthover40 #tonednotbulky #perimenopausefitness #fitover40 #strengthtrainingforwomen #5daychallenge #metabolismboost #menopausefitness
FINAL CALL!! We kick off SHIFT40 tomorrow morning FINAL CALL!!

We kick off SHIFT40 tomorrow morning — and if you’ve been sitting on the fence, this is your final chance to jump in at the Beta price.
 
You don’t need to feel fully “ready.”
 
You don’t need a perfect schedule, or every healthy food in your fridge.
 
You just need to start — and let me guide you one day at a time.
 
This is your reset.

This is the plan that will finally work with your 40+ body, instead of fighting it.

This is the shift that leads to long-term strength, health, and energy.
 
And remember — you get lifetime access, so you’re never behind. You’re never too late.

You’re just right on time.
 
So… are you coming with us?
 
👉 Join SHIFT40 now before the price goes up. DM me now to join
 
We start TOMORROW. Let’s go 💥
5 steps to improve your body and your health in yo 5 steps to improve your body and your health in your 40’s and getting back in shape

1. Lift weights 
2. Sleep 7-9 hours a night 
3. Walk 8-10k steps a day 
4. Eat 3 x nutrient dense high protein meals a day
5. Add more intensity to your workouts not less 

Keep it simple and focus on the things that work. Don’t slow down your 40’s are only just around the 1/2 way point

It’s not downhill, we are just getting started 🙌🙌

Work on one area and get consistent, then work on adding the next. 

Like if you are going to commit to this! Then check out my free kickstart guide if you want an added boost. Let’s go!!

#fitnessmotivation #fitnesstips #fitnesslifestyle #gettingbackinshape
Client wins!!! When it comes to midlife I really Client wins!!!

When it comes to midlife I really believe that moving away from crash and fad dieting is one of the best things you will ever do for yourself and your body

To find joy in your health journey means kindness, compassion and still enjoying the little things and living your life. 

Embracing a slower transformation, implementing daily habits over time is where you can finally find peace with your body and food. It doesn’t have to be all or nothing

Implementing

- walking daily
- sleep and stress management
- increasing protein
- getting stronger

Simple things that may not be fast or sexy but are the most effective tools that will help you see the changes that are actually lasting 

Of course if you need some help, encouragement and most of all some accountability. Drop me a message to find out more about working in the band new SHIFT40 program

I'll help you nail the basics whilst also introducing you to the game changing tactics that can help you shift and find your next level.

You don't have to accept the common thought that getting older means having to feel like garbage. You CAN take back control and you CAN feel fitter, stronger and reclaim your energy levels and mental clarity, oh and feel good when wearing your clothes this summer.

The first intake is starting this Monday 9th June. Comment below or drop me a DM to join before the price goes up!

#fitnesstips #weightlosshelp #fitnessover40
5 steps to improve your body and your health in yo 5 steps to improve your body and your health in your 40’s and getting back in shape

1. Lift weights 
2. Sleep 7-9 hours a night 
3. Walk 8-10k steps a day 
4. Eat 3 x nutrient dense high protein meals a day
5. Add more intensity to your workouts not less 

Keep it simple and focus on the things that work. Don’t slow down your 40’s are only just around the 1/2 way point

It’s not downhill, we are just getting started 🙌🙌

Work on one area and get consistent, then work on adding the next. 

Like if you are going to commit to this! Then check out my free kickstart guide if you want an added boost. Let’s go!!

#fitnessmotivation #fitnesstips #fitnesslifestyle #gettingbackinshape
I want to share something I come back to again and I want to share something I come back to again and again — both for myself and the women I coach:
 
“In 2 weeks you'll feel it.
In 4 weeks you'll see it.
In 8 weeks you'll be it.
In 52 weeks you'll be so glad you started now.”
 
It's a reminder that nothing changes unless you decide to make the shift.
Not when the kids are older.
Not when work quiets down.
Not when life finally feels “perfect.”
(Not gonna lie — that day may never come.)
 
The truth is, the women who create real change are the ones who decide that now is good enough. And I really do think that when we take a moment to create some focus on our health that how you can feel on the other side changes everything.
 
And I created SHIFT40 for that exact moment — the one where you've had enough of waiting… and you're ready to feel strong, healthy, and like yourself again.
 
Because this 4-week program?
It's not just a month of workouts and recipes.
It's the starting line to making change and changes that will go well beyond the 4 weeks.
 
And here's the best part — once you join SHIFT40, you get lifetime access.
 
That means even if you start now and life throws a curveball (as it tends to), you've got this in your back pocket, forever!
 
This is the plan that will show you exactly what works for your body in midlife — no starving just fueling, no overtraining, no guesswork. Just focused, empowering action that fits your life.
 
You in?
 
👉 Join SHIFT40 now comment below, or drop me a DM
 
We start this coming Monday 9th June though getting in early means you can start getting access as I'll be spending this week prepping you for the week
Good morning and don’t forget to smile and have Good morning and don’t forget to smile and have a good day 😄

#goodmorning #morningview #morningvibes☀️
At this stage of life, movement isn’t punishment At this stage of life, movement isn’t punishment — it’s power.

It’s how we take care of her… the woman we’re becoming.

If you’ve been feeling stuck, sluggish, or like your body just isn’t responding the way it used to — I see you.

Something new is coming: SHIFT40 💥

A focused reset to help midlife women get stronger, healthier, and happier — from the inside out.

Drop a 🔥 in the comments if you’re ready to make a shift.

Locals new program starting this week too. Reminder to book your sessions for this week

#midlifewomen #strengthafter40 #pcoswarrior #midlifehealth #hormonehealth #shift40 # strongnotshrinking
This is how women over 40 actually feel better, ge This is how women over 40 actually feel better, get leaner, and stay strong. #MidlifeMuscle #NoQuickFix #HealthyHabitsWork #fitoverforty #fitnessover40
Load More... Follow on Instagram

Footer

Shop

Info

  • About
  • Contact
  • Privacy Policy
  • Website Terms Of Use

stay in the know

Copyright © 2025 · Theme by 17th Avenue

Manage Cookie Consent
We use technologies like cookies to store and/or access device information. We do this to improve browsing experience and to show personalized ads. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage {vendor_count} vendors Read more about these purposes
View preferences
{title} {title} {title}