My Essentials by Em Anderson

01/03/2026

Hi all, I wanted to share a few thoughts on why I believe the phrase “just eat less and move more” simply doesn’t work for women.

Recently, women I’m working with have shared that this phrase feels dismissive and outdated. For many, it carries years of frustration, shame and confusion.

It’s especially damaging for women recovering from pregnancy and childbirth, and for those raising young children while functioning on broken sleep every night. Their bodies and mental health are already under significant stress, yet they’re told the solution is to simply try harder.

It’s also harmful for women who are consistently showing up at the gym, putting in the effort, and still seeing no change. This rigid formula assumes everyone will respond the same way, without considering the complexity of women’s physiology and real lives.

"Just eat less and move more" doesn't consider:

• stress physiology and how overexercising and high cortisol affect appetite and metabolism

• blood sugar regulation and the impact of under-fuelling

• sleep deprivation and its effect on hunger hormones

• emotional eating and the mental load most women carry every single day

What I teach is very different. It’s personal, compassionate and grounded in how women’s bodies actually work.

If you’ve spent years cycling through trying to be “good”, falling off the wagon, and promising to start again on Monday, that’s not a sign you need more discipline. It’s usually a sign that the approach itself isn’t working for you.

If you’d like to explore working with someone who respects your body, your stage of life and your lived experience - and who supports you to reach your goals without restriction or over-exercising - you’re welcome to book a free chat here:
https://calendly.com/em-anderson15/complimentary-chat

Em xx

P.S - I help women let go of dieting, manage emotional eating, and find peace with food through a sustainable approach to wellness. I support them to reduce their stress and nourish their bodies and minds so they can thrive through all stages of life

12/01/2026

Hi all, now that we’re a few weeks into the new year, I wanted to check in - because for many women, this is when the pressure really ramps up!!

The "new year, new you" messaging.
The urge to reset.
The quiet feeling that this is when you should finally get things “right.”

So, before that voice gets any louder, I want to say this clearly: If New Year’s resolutions haven’t worked for you in the past, that’s not a reflection of you. It’s a sign that willpower-based approaches aren’t designed for real life.

New Year’s resolutions don’t work - and it’s not because people don’t try hard enough.

Research consistently shows that a large percentage of people abandon their New Year’s resolutions within the first few weeks of January, often before habits have even had a chance to form.

Motivation fades quickly once life returns to normal, stress increases, and energy drops. That doesn’t mean you didn’t want change badly enough. It means the structure of most resolutions doesn’t match the reality of your life.

Most resolutions are built on rules like eat less, be stricter, or finally get disciplined. They rely heavily on willpower and often come with unspoken ultimatums - I have to do this perfectly, I can’t slip up, if I do, I’ve failed.

The problem is that these approaches leave no room for the natural ebb and flow of real life.

There’s no space for tired days, sickness, busy weeks, emotional moments, or the mental load many women are carrying.

So, when life inevitably doesn’t cooperate, the plan falls apart - not because you failed, but because it was too rigid to begin with.

That’s when the familiar cycle starts: guilt, frustration, and the promise to “start again” on Monday… or next month… or next year.

Real change needs flexibility. It needs to work with your life, not demand perfection from it.

I teach my clients to respond to slip-ups with forgiveness and curiosity. We need to support your body and nervous system overt time, instead of relying on willpower and rigid rules.

It’s not about eating perfectly or setting another resolution to live up to. It's not about huge changes that don't last.

It’s about reducing guilt, supporting your energy and mood, and creating a calmer relationship with food that can actually last.

If resolutions haven’t worked for you before, that doesn’t mean you’re doing something wrong.

It means you need an approach that fits the life you’re actually living.

No restriction.
No pressure.
Just a more realistic place to start.

Book a free chat with me here and we can discuss your long term goals for this year: https://calendly.com/em-anderson15/complimentary-chat

Em xx

P.S. I help women let go of dieting, manage emotional eating, and find peace with food through a sustainable approach to wellness. I support them to reduce their stress and nourish their bodies and minds so they can thrive through all stages of life.

25/11/2025

Hi all - how are you all? Well, I’ve had a full few months - a family trip to Melbourne, birthdays, getting sick, and finishing my university semester. And now I've looked and it's a month til Christmas! Where has the year gone!

I've been taking my time to get back into my gardening, movement, and bulk cooking prep, which got me thinking about something I hear far too often in the health and wellness industry:

“You do have enough time. You’re just making excuses.”

Have you heard this too? I really feel like this statement gets thrown around in a critical way, disguised as motivation. However, most women (especially mums), genuinely don’t have enough time.
Not because they don’t care, and not because they’re uncommitted.

I find this common story with my clients because their lives are already full - full with work, kids, appointments, family responsibilities, study, sickness, being the default parent.… of course they feel stretched and it's natural that their capacity feels full!

I want to reassure you if you're feeling like this too - that this isn't your fault - it’s a reflection of everything you’re carrying, including the mental load of the household!

This isn’t a willpower problem - it’s a real-life societal problem.

When I work with my clients, we don’t pretend they have endless space in their week. We look at their actual day-to-day load and build strategies that fit their life - not the one the internet says they “should” have.

My clients don’t need lectures about willpower - they need me to support them with clarity, structure, and strategies that actually work in their reality! Without judgement!

Together we:
◾stabilise energy with simple food shifts
◾reduce stress before adding new habits
◾look at where time is disappearing
◾simplify what we can
◾build routines that feel doable to reach their goals
◾create more capacity without overwhelming them

And over time, things shift.
Days feel lighter.
Energy improves.
And yes - more time opens up.

Not because they forced it and exhausted themselves in the process - but because they were supported in creating it.

If you’ve been feeling like you “just don’t have time,” or feel guilty for not feeling like you're doing enough - please know - you’re not failing. You simply don’t have enough time...yet.

If you’d like support that fits your life and your responsibilities, you’re welcome to book a free chat. No pressure - just a conversation about your goals and what feels doable.
Book your free chat here: https://calendly.com/em-anderson15/complimentary-chat

Em xx

P.S - I help women to let go of dieting, manage emotional eating, and find peace with food through a sustainable approach to wellness. I support them to reduce their stress, and nourish their bodies and minds, so they can thrive through all stages of life.

24/11/2025

Em Anderson is a Certified Mind Body Eating Health Coach for Women, a Nutritionist with a Bachelor's Degree in Health Science (Majoring in Nutrition and Psychology) and a Remedial Massage Therapist.

31/10/2025

Life of late... had a wonderful month with our 16th wedding anniversary (27 together), our trip to Melbourne and cooking for the Mil Lel show to support Ruby's school fundraiser. We worked on our veggie patch and are really enjoying this change in the weather and longer days! Em xx

17/10/2025

Hi all - I’ve been a bit lapse from social media and my regular emails due to having some time off over the school holidays. I was able to still do some private 1:1 coaching and look after my lovely regular massage clients, but we also had time away in Melbourne as a family, which was really special.

We treated Rubes (and ourselves) to the Harry Potter Exhibition and to the Annie musical for her birthday, and both were sensational. Highly recommend.

We definitely enjoyed coming home though, we loved our visit to the city, but love the quiet of the country.

I’ve been pretty booked up the last few months, but I’ll share my remaining October availability for both my coaching for women and for my massage services over the coming days. Em xx

16/09/2025

When women tell me they want to feel more confident in their bodies, they often believe confidence will arrive once they hit a certain goal - like a number on the scale or a specific dress size.

But for me, confidence doesn’t come from “getting it all right.” A part of it is questioning the rules we were taught about what makes us worthy.

And because most of us were never set up to feel confident in the first place, if our worth is tied to a number on the scale or a dress size, our self-esteem, confidence and sense of self-worth can quickly disappear if those numbers shift.

Many of us grew up in homes, schools, and societies that praised thinness, compliance, and performance.

I remember when I was around 12 years old, dancing around the loungeroom, and my Pop said: “You’d need to lose a bit of condition first” if I wanted to become a dancer. I knew what he meant - so I decided not to join a dance club.

Or maybe your body was commented on before you were even old enough to understand what those comments meant?

We all know that society has let us down by being so critical of women’s bodies. But because we weren’t taught how to build self-esteem, we carry that fragility into adulthood.

So if you’ve ever felt like you’re falling short - for not “bouncing back” after birth, for going up another dress size, or for simply wanting to enjoy food without guilt or fear of being judged by others - it isn’t your fault.

Real confidence begins when you unlearn those old rules and start building trust with yourself again.

But where and how do you start?

For me, it happened slowly. Over time, I learned to choose nourishment over punishment, presence over pressure, and care over control. I started to let go of the anxiety that used to hit me for enjoying something as simple as a delicious pizza.

And I also had to challenge the opinions of others - like my Pop’s. I can see now that he was from a generation steeped in gender bias, rigid roles, and casual disrespect toward women and girls. When I bring empathy to his perspective, I can understand why he said it - but I also get to remind myself: just because he said it, doesn’t make it true.

And just because an old thought crosses my mind now, doesn’t mean it’s true either. That’s the practice - continuously challenging the status quo, letting go of what doesn’t serve me, and choosing to write a new story for myself.

This is what I continue to work on every day - and it’s what I help my clients with, especially when they’re not sure where to start.

That’s the work we do inside my 12-month coaching program. Yes, we talk about food, movement, and stress… but also the deeper identity shifts that help you feel safe and more comfortable in your body.

Because confidence isn’t something you wait for. It’s something you practise.
And yes, it can feel uncomfortable at first - so when you’re supported through that discomfort, you can come out the other side of it with a confidence that’s real and lasting.

If this is the kind of grounded confidence you’ve been craving, I’d love to support you.

You can book a free chat with me here: www.emmaanderson.com.au

Em xx

11/09/2025

Hi all, I hope you're having a lovely week. I just wanted to share my latest blog that's now up - where I touch on a controversial topic around how many kids activities do we think is enough?

I find time and time again, when I speak to my clients, that they are burnt out, overwhelmed and despite the multiple activities costing them much needed time for themselves, they have trouble saying no to their kids.

They need to focus on their own health, hobbies and relationships too.

My clients say that their sanity, their health and much needed time for themselves feels amazing once they give themselves permission to get it back! But it's not simple or easy!

Check it out at the link below and feel free to share your experience with me,

Em xx

Discover how saying yes to every kids’ activity impacts your health - and how to set boundaries, reduce stress, and reclaim time with less guilt.

04/09/2025

Hi all, this week is Women’s Health Week, and one of the themes is Take the Lead - a message I feel strongly about.

Your voice and your health are worth listening to.

If you’ve ever felt dismissed, told you’re “just stressed,” “just hormonal,” or brushed off as overreacting, please know this: your concerns are valid. Your body deserves to be taken seriously. And you don’t have to settle for being ignored.

If you can, change providers. Research, ask questions, and find someone who will actually hear you - even if it means looking beyond your local area. And if the behaviour is unprofessional, report it. Enough is enough.

I know how disheartening it feels to walk out of an appointment unheard. It’s one of the reasons I do the work I do.

I help women who are exhausted, stuck in cycles of cravings, food guilt, stress, or overwhelm. Many arrive having been told their tests look “normal,” yet they still don’t feel well. Some use food as a way to cope, only to be left with shame or self-blame.

My role is to break that cycle with a kind, practical, non-judgemental approach. I help women rebuild their foundations, rediscover food without guilt, and find stress-reducing practices that fit into real life.

This isn’t about strict plans or chasing perfection. It’s about learning to trust yourself again, creating calmer rhythms in your body, and building habits that actually last.
If you’re tired of being dismissed or stuck in cycles that don’t serve you, you don’t have to do this alone.

Book a free chat with me today - let’s say yes to you, starting now.

Em xx

01/09/2025

Welcome to Women’s Health Week (1–5 September) - Australia’s largest annual celebration dedicated to the health and wellbeing of women, girls, and gender-diverse people.

This year’s theme “Say Yes to You” is a powerful reminder to reclaim your wellbeing, affirm your right to care, and make yourself a priority.

Because when women are supported, everyone benefits.

Let’s lean into the week together with small but meaningful steps designed to honour your body, voice, heart, and mind.

Today’s theme is Take the Lead, and it’s all about advocating for yourself and speaking up when it comes to your health.

Have you ever walked out of a health appointment thinking your concerns weren’t really taken seriously? Maybe you were told it was “just stress” or “just hormones.”

That kind of dismissal can make you doubt yourself and even stop you from seeking help again.

But you know your body best.

True advocacy starts with clarity. That’s why I encourage the women I work with to tune into the patterns they notice - whether it’s energy dips, digestive changes, mood shifts, cravings, or the way stress shows up in their body.

When you can connect the dots, you walk into appointments with language and evidence. Instead of “I just don’t feel right,” you can say, “Here’s what I’ve noticed, here’s when it happens, and this is the support I need.”

That confidence changes everything. It helps you get the answers, tests, or referrals you deserve - and it reminds you that your voice matters in every conversation about your health.

If you’re ready for a different approach - one that’s non-judgemental, caring, and focused on helping you feel supported while you take the lead in your health - I’d love to explore what’s possible for you.

Head to www.emmaanderson.com.au to learn more or book your free chat with me.

Let’s say yes to you - starting today.

Em xx

28/08/2025

Hello, how's your week going? I'm loving this rain (but not the lack of sunshine). There's just something about the sun that puts a smile on my face and a spring in my step. I'm looking forward to longer days too - are you too?

I just wanted to pop on here as we approach the end of the month, and the end of Winter (hooray), to encourage you to take some time to reflect on your month, and on what it means for you, personally, to nourish yourself.

Have you found that mainstream wellness loves to talk about nourishment - but only in terms of food?

Eat the “right” thing.
Cut out the “wrong” thing.
Stick to the plan - even if you’re tired, stressed, or emotionally wiped out.

But real nourishment is so much more than a set of food rules.
It’s how you feed your body - yes - but also how you care for your emotional health, your nervous system, your body, your family and friendships, your spirituality and more...

For example, for you it may be:

◾Sleep that brings you energy the next day - so you’re not snapping at the kids around dinner-time or pouring another coffee just to stay upright.

◾Movement that feels like freedom, not punishment - not counting reps or minutes, just reconnecting with your body in a way that feels good.

◾Connection with people who genuinely listen and care about you - not drained by one-sided conversations or “catch-ups” you quietly dread.

◾Food that fills your belly and your spirit - not something you eat while standing over the sink, feeling guilty, or rushing on to the next thing.

◾Stillness - even if it’s just 3 minutes in the car before walking back inside - where you can be with yourself, without needing to earn the pause.

Nourishment isn’t measured in macros or steps.

And yet, so many women I work with feel deeply undernourished -in invisible ways. They eat well, move often, do all the “healthy” things...

But they’re still tired.
Still snappy.
Still wondering why they don’t feel better.

Not because they’re failing.

But because wellness was never meant to be just about food.

So today, I want to gently offer you this question to reflect on: Where are you undernourished right now?

Is it sleep?
Rest?
Laughter?
Connection?
A moment to breathe that isn’t tied to productivity?

You don’t need to overhaul your life. You don’t need a perfect routine. You just need a place to start - and support that honours your reality.

That’s exactly why I created my 12-month Nutrition, Mindset & Stress Reduction coaching program.

It’s not about a rigid system or a quick fix.
It’s not about ticking boxes or chasing perfection.

It’s about…
- Building a peaceful relationship with food
- Restoring energy without guilt
- Supporting your nervous system
- Making room for pleasure, joy and rest
- Holding space for stress, identity shifts, and emotional wellbeing
- Creating sustainable change through nourishment that actually fits your life

If you’re craving a different kind of nourishment - the kind that lasts because it’s real and doable - you’re invited to learn more below:

https://www.emmaanderson.com.au/14WeekProgram

Em x

BA.H.Sci. (Nutrition & Psychology) Anti-dieting Certified Mind Body Eating Coach Remedial Massage Therapist www.emmaanderson.com.au