Are you feeling super overstimulated?  There is so much sensory, emotional, cognitive inputs going on in your brain at once that it's on overload! This is not great for your actual body and nervous system, girlfriend!  Today I'm sharing a simple habit hack to help you regulate your nervous system (doesn't take more than 1 minute!) that with habit loops and practice, will help you feel more calm and ready to stay on track with your healthy habits!Need some tiny self care habits to do during the day to take care of yourself as well?  Grab the free Self Care Checklist complete with self care ideas!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

I am so inspired by the members that I teach in my group fitness classes, my 1:1 coaching clients, you all in my community.  Not only do I love connecting with you all, but I also love connecting you all with inspiring people as well and today on the show that is my friend, Maria Barr.  Maria I and are both competing in the HOTWORX Virtual Instructor Competition, and you just have to hear her heart and take away the importance of taking care of yourself via fitness, connection and women supporting women!Vote for Maria and I to make it the TOP 15 and compete in person for one of the 7 spots to be a HOTWORX Virtual Instructor for 2024-2025.  It's $1/vote and the donations go toward Sacred Mountain Retreat.  You can cast your votes June 1st-30th.  Thank you so much!ABOUT MARIA:Maria started her journey into Group Fitness shortly after graduating from the University of Southern Mississippi in 2005.  After joining the local YMCA she soon became inspired to instruct. In 2005 she became a Turbo Kick instructor. As she found her passion in group fitness, Maria started to teach other class formats as well which included: Hip Hop Hustle, Water Aerobics, Cycling, MMA Kickboxing, and Pilates. Maria isn’t just a group fitness instructor, she is also our Brand Manager | Master Trainer. Maria is very familiar with teaching fitness education across the country. She has spent time teaching others how to instruct reformer pilates, cycle, and barre.  Maria is also a 3x Virtual Instructor for HOTWORX. ***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Did you know that optimists live longer?  Now I know that not every day is sunshine and rainbows, but did you know that we complain up to 80x a day!  That is a habit that is forcing us to live in a high state of stress and impeding not only our mental health, but physical health as well.  Let's chat today about 3 questions to ask yourself next time you start complaining in order to create healthier habit loop.Need more help?  Let's hop on a 1:1 call!Need more heathy habit ideas to replace that complaining with?  Grab the Free Healthy Habits Cheat Sheet!****HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

When it comes to creating new healthy habits, I thought today I'd share a very basic example of habit strategy in play that we've all done that can be applied to making your own healthy habits stick today!  Making our habits stick has become so complicated over time, so let's get back to the basics!Why do women have to do habits differently?  I answer this for you in my private podcast series, Atomic Habits for Women!  Go download the 5 episodes and learn the simple system created with you in mind!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Did your mom ever tell you to each your veggies?  Mine sure did, and I was a picky eater!  This is one of the food freedom challenges I hear from my 1:1 clients!  Over the years, I've really learned to love eating vegetables and realizing the way I prepared them helped big time and making the habit super simple is what has made this habit stick for me!  Listen in to hear why veggies are so important for our gut health (hello, fiber!) and 5 habit hacks and 2 habit loops to help you eat more veggies and skyrocket your health!Need help creating your own habit loops?  Take the free 3 day email challenge, HABIT LOOP BOOTCAMP, and walk away with a habit loop from that atomic habits for women philosophy! ***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Do you feel very chaotic and unproductive?  If you feel like your to do list is never ending, but you never actually get anything done on it then this tip will help!  We're going to use the Ivy Lee Method to simplify and prioritize our days, but we'll take it another step further and habit hack it with that atomic habits for women philosophy so you'll feel amazing and productive and confident!Need some healthy habit ideas and a simple 3 step process to implement those habits?  Grab the free HEALTHY HABITS CHEAT SHEET with our 60 ideas and how to create a habit loop to take action! ***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Here's another behind the scenes look at working with me as a 1:1 client!  This mama has a stressful job and finds herself stress-eating and is craving more connection with her daughters.  I love creating custom habit loops for my clients and also giving you more accountability via our calls.  This client is a longtime client who I'm so proud of for building confidence in herself and reaching back out in this season of her life for more help and customization! Interested in working with me as a 1:1 client (this is my fav way to work with you all!) Schedule a free discovery call or just email me at [email protected] and I'll send you all the details!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Happy Mother's Day, mama!  I hope you had a lovely day with your family!  Or maybe it wasn't so perfect?  Maybe there was tears (maybe from your kids and/or you),  and life just feels heavy.  I get it!  You carry a heavy load--that invisible load, right? However, I want you to know how important your role and influence is as MOM. We extend so much grace to our loved ones, grace from the Lord, but we don't ever give ourselves grace!  Today we're chatting about actual habits of grace and how to re-wire your brain via habits loops to do just that!  Our friend, Robin Rhine McDonald, is sharing some great insights on grace habits and reminding us all that we won't be perfect, but we can extend ourselves grace.Need help taking action?  Sign up for the free 3 day email challenge, HABIT LOOP BOOTCAMP, where I'll help you create your own CUES, ROUTINES & REWARDS!About Robin:Robin Rhine McDonald is a Faith-Based Holistic Health Coach and host of Vision Driven Health, proud mom of two boys, and wife with a passion for supporting and empowering Jesus-loving women to gain true health while losing weight through her sustainable, grace-based process. She loves to help women ditch chronic dieting and disease for holistic health and wellness. She mixes her seminary background with her study of integrative nutrition to help women develop the energy and vitality to live out their unique God-given calling. FREE 5 DAY SUGAR FAST DEVOTIONAL***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

I just love working with you all in our 1:1 coaching sessions!  I want to give you a sneak peek of what this looks like getting some customized habit loops from me and I hope this inspires you to create your own as well!  It doesn't have to be huge...these tiny habits will make a massive impact!  Check out this 49 year old sports mama who wants to make fitness part of her morning routine.Interested in 1:1 coaching?  I have limited spots each month so hurry and schedule a free discovery call to chat more HERE or just email me that you're interested and I'll just send ya the details! Email: [email protected] ***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Let’s face it, as busy modern moms–there has been so much confusion and overwhelm when it comes to exercise! Habit Hacking your movement to support your body and mind for life is how exercise can be sustainable and allow you to TRAIN FOR LIFE! I have a solution for you!You’ll find that the Habit Hacking Masterclass: Functional Fitness edition leads with joyful movement--not exercising to burn off calories or fueled by diet culture, but rather to help you train for life and be respectful of your body in all seasons of your life!We've brought together the best of the best movement experts to give you a streamlined masterclass in a private podcast format to learn easily, save time, & take action!  (Just like my signature program!)It's free May 6th-19th only!  Go grab it now and start listening!EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Have you ever felt just off?  Are you headed into peri-menopause? Why aren't your workouts working for you anymore?  Knowing where your hormone levels are and using that data to ensure your workouts, nutrition and mindset habits and helping you optimize your hormones will go a long way!  Today we're chatting with Katelyn Schwartz to help us habit hack our health and optimize our hormones!Why do women have to do habits differently?  We chat about this and the atomic habit hacking system inside of the private podcast ATOMIC HABITS FOR WOMEN! Go listen and realize that it's not your fault your habits haven't stuck, we just need to do them differently!ABOUT KATELYN:Katelyn is an online functional coach that specializes in helping women heal from the inside out. After struggling with her own health in 2021, and a Hashimoto's diagnosis, she knew it was time to give women the testing and results they deserve. Katelyn runs Body by Kate from Ft. Wayne, IN and is a mom to two boys and a wife to an amazing husband. Katelyn's free gift for you!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Do you find yourself spiraling? Something sets you off then and now you're in a negative self talk loop about why you can't get your life together and lose weight or you feel guilty that you had to take the kids through the drive thru again?  You're not alone!  Today we're going to share 3 tips to help you stop the spiraling loop (complete with a habit loop, of course!) Want to create your own habit loops from that atomic habits for women philosophy?  Grab the free 3 day email challenge, HABIT LOOP BOOTCAMP! ***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

I say this wit a lot of empathy...weight loss is simple.  It's basic science or math.  But...it's not easy!  Weight loss can be part of training for life, but unfortunately our own mindset and habits might be holding us back from actually sustainably losing weight (another reason why women have to do habits differently!) Listen in for why this is and how we can utilize habit strategy instead!Listen to the free private podcast, Atomic Habits for Women, to learn about why we need to do habits differently in order to stop dieting and train for life!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Ever hear of cozy cardio?  I love this concept of creating a whole vibe and experience for a workout that doesn't feel hard and complicated...this will really ensure your workout habit sticks!  Listen in to hear the benefits of cozy cardio and 2 habit loops for before and after work to make it stick!Need help creating habit loops from that atomic habits for women philosophy? Take the free 3 day email challenge, HABIT LOOP BOOTCAMP!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

To celebrate 400k downloads, I want to giveaway my signature course, the HEALTHY HABITS ACCELERATOR paired with a 1:1 coaching call!  The more reviews I receive of the show, the more women it will reach!  So to enter…I need you to leave a written review in iTunes and screenshot it.  Share your review on Instagram and tag me at emilynichols22 or if social media isn’t your thing, please email it to me at [email protected]  This is well worth over $1k, totally for free! This will  make a huge impact on your healthy habits sticking and to help you finally stop dieting, but you also get to help us make an impact on more women by helping to bring more to the podcast!  EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Have you ever experienced an injury or nagging pain that has derailed your fitness goals?  This can be very frustrating not just physically, but also mentally and emotionally! However, there is a way to continue seeing results and finding control and not spiraling when faced with an injury or nagging pain and that is via your daily habits!  Today we're going to chat with an Active Live Professional to help you move your body still and lean into your habits!Need help creating daily healthy habits? Grab the free HEALTHY HABITS CHEAT SHEET to learn how to create a habit loop with a bonus 60 healthy habit ideas!About Ashley:About Ashley:  Ashley Crocker is an experienced trainer and nutrition coach and has been coaching for 10 years. She has experience working in the crossfit space, working with people in a 1-1 setting, and has coached hundreds of people with their nutrition. After having her own major injury in 2020 and through seeing the gaps in the fitness industry she experienced, she now works with people who are stuck in the gap between fitness and healthcare. She works as an Active Life Professional helping people get rid of nagging pain through a customized approach to fitness. ****HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Does the question, "What's for Dinner?' make your skin crawl?  Or maybe just trying to find time to meal prep and and actually plan our your meals for the week isn't happening and you find yourself turning to convenience foods that aren't serving your food freedom? We cover all of this in my signature program, but today I got a major tip that we'll habit hack together to lessen the decision fatigue that comes with your food freedom! Need some help with meal planning? I got you!  Grab the FREE 5 Weeknight Ingredient Meals Download complete with a grocery list and recipes to create easy weeknight meals!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Have you ever been avoiding something? Maybe it's a hard conversation, doing your budget, or folding the laundry.  This is human nature.  But what about avoiding your health and taking care of yourself?  We create habits of avoidance that take over and not allow us to prioritize our health--making excuses, bad experiences with diet culture, distractions, etc. As working moms, this does happen!  Today we're going to dig deeper into the common habits of avoidance a busy working mom experiences and how to overcomes them!It's not your fault your habits haven't been sticking, we just need to do them differently!  Listen to the free private podcast, Atomic Habits for Women, to learn what's holding us back from making our healthy habits stick and solution for you!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

I've had multiple conversations with 1:1 clients about how to make their habit loops stick when there is a schedule change--perhaps spring break, a work trip or even just the weekend!  Today I have 3 tips for you to ensure your habits will stick and how you can pivot through life and schedule changes in order to keep working toward your goals!Interested in 1:1 Coaching?  I only have a couple a spots each month!  Let's chat!Need some healthy habit ideas and a simple way to create your own habit loop? Grab the Healthy Habits Cheat Sheet!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Let's face it, mama...we got a lot of extra modern mom probs than our moms did!  The overflowing calendars, the mom guilt, comparison from social media and the complicated view on health and diet (which we tackle inside of our my signature program) makes it really challenging to feel like you got it all together.  The truth is...none of us do and we're all just trying our best!Need some self care habit ideas?  I got you!  Grab the free Self Care Checklist complete with a tracker and ideas!Today's guest, Tara Clark of Modern Mom Probs, is going to help us all feel seen and realize that we're all in this together and you're not alone (with a little humor along the way too!)About Tara: Tara Clark is an author, speaker, content creator, podcaster, and the founder of Modern Mom Probs. After becoming a mom and recognizing a hole in the online space for moms to authentically connect, she launched her Instagram account in 2017. She has since built a valued community, solidifying herself as a humorous, trusted voice in the parenting space.***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

As fitness instructor, I am VERY intentional with my words.  You'll never hear me saying that you need to EARN or PUNISH or BURN OFF something.  Unfortunately though, diet culture has taught us that fitness is just for punishing our bodies and to shrink ourselves.  Movement should be joyful, help you train for life and give you back energy!  Today we're going to chat about 5 reasons why fitness isn't punishment (from that atomic habits for women philosophy of course!) and a habit loop to help you even change your mindset on this!Looking for a simple at home workout?  Grab the 3 Day at Home Workout Freebie that I created with you in mind!  Includes videos and modifications for everyone!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Do you ever do a quarterly audit of your habits and goals?  This is a great time to check in and see how things are going.  Today I'm going to share questions to ask yourself to ensure your habits and goals are being achieved, tools/habit hacks to help you do so and even giving you a behind the scenes look at my own quarterly audit of my own habits and goals and if I'm on track or not!****HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Do you have picky eaters living in your home (kids and spouses included!) When I chat with clients one of the big challenges when it comes to their food freedom is picky eaters!  Nothing is worse than preparing a meal, sitting down to eat, then no one enjoying the meal or you're up making mac and cheese or meal prep in itself took an extra hour because you're creating extra meals for those picky eaters. Today I'm going to share some habit hacks for elementary, middle and high school age kiddos and even your spouse to help lighten the load for you when it comes to your own food freedom and your family's!**If you’re looking for help in actually creating meals, grab my free 5  Weeknight Ingredient Meals download where I share 5 simple recipes complete with a grocery list with kid and husband approved recipes! ***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Do you love your mom life? Or are you feeling pulled in every direction and feel like you're failing at being a mom, at your job, with your relationships, keeping up with the house and not to mention your healthy habit?  Let's take a deep breath.  You're not alone. Today we're going to talk about some tangible tips to help you create habits to ensure you are loving your mom life while still achieving your professional and health goals!  It's doesn't have to be either/or...it can be all the above!Need some help creating some healthy habit loops? Grab the HEALTHY HABITS CHEAT SHEET for 60 healthy habit ideas and create some new loops to support you loving your mom life!ABOUT NIKKI: Nikki is a lawyer and mom mentor who helps working moms battle burnout by teaching them how to own their days and crush their goals—without the mom guilt.  After walking away from a lucrative career as a commercial litigator for a prestigious, international law firm to become a stay-at-home mom, Nikki learned firsthand how easily a woman can completely lose herself in motherhood.Eventually, through a lot of trial and improvement, she figured out how to harmonize what she wants as an ambitious woman with who she wants to be as a mother, and is passionate about teaching other working moms how to do the same.  Her mission is to help those moms love their mom lives (and themselves) a little more.  ***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

This is the last episode in our HABIT LOOP BOOTCAMP series!  We've covered how habit loops are the way to take action and get some quick wins and build momentum with your healthy habits.  Mindset is one of the hardest habits to focus on--we tend to have negative self talk, lack of self care, confidence and life just feels overwhelming and chaotic. Today we're digging deeper into specifically MINDSET HABIT LOOPS! **Check out the previous episodes in this series where we also covered Food Freedom and Movement Habit Loops!** Need more help creating your habit loops? Try out HABIT LOOP BOOTCAMP to help you create your own habit loops!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

We tend to really focus on our daily habits, but what about weekly and monthly habit loops we have in place (or don't have in place) for our health?  This is higher level habit strategy that will really help you reach your health goals long term!  If you need more help creating habit loops, join take the challenge  in HABIT LOOT BOOTCAMP!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

When it comes to movement, fitness, exercise, etc. one of the biggest challenges I hear from my clients is staying consistent!  Life will get in the way and unfortunately diet culture has taught us that we have to do long, hard workouts (that's not the case and not what we teach at all inside of our course and that atomic habit hacking system for women that we teach.) So today I'm sharing 10 movement habit loop examples keeping in mind a busy, working millennial mama.  These might just surprise you and inspire you to take action now!Join us in HABIT LOOP BOOTCAMP and learn how to create your own habit loops!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Ooooh, this is a juicy one!  As we continue our HABIT LOOP BOOTCAMP series, I thought today we would cover bad habit loops!  When I work with my clients and take them through my atomic habit hacking system for women, many times the subject comes up as far as how to break bad habits.  This can be done with habit strategy and isn't very complicated!  Today I'm sharing some bad habit loops (or unhealthy or not serving you habits) and how to create healthier ones instead!  **I also just added a bonus module in our signature program the HEALTHY HABITS ACCELERATOR POD COURSE all about bad habit loops!Are you joining us for HABIT LOOP BOOTCAMP? Take the free challenge and create your own habit loops!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

I'm loving the HABIT LOOP BOOTCAMP series with you all!  I wanted to give you some real life examples today with one of my clients who is a preschool teacher, mama to littles who has a long commute back and forth to work.  Listen in to hear about I created some movement habit loops for her (one of her goals) and I included some mindset habit loops too! (Listen till the end to hear her update too!)Are you joining us for HABIT LOOP BOOTCAMP to create your own HABIT LOOPS?***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Continuing with our HABIT LOOP BOOTCAMP series, today we're sharing 10 food freedom habit loops!  The challenge I hear though from you all is that diet culture has taught us that we are good or bad and to restrict, we tend to emotionally eat, and we’re busy and overwhelmed, ya’ll! Habit loops are the easiest and most effective way to take action when it comes to food freedom habits.JOIN US FOR HABIT LOOP BOOTCAMP to take action and start creating your habit loops!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Welcome to the first episode of a 7 part series called HABIT LOOP BOOTCAMP!  Habit loops are the key to taking action, creating consistency, momentum and confidence in yourself and making your habit stick!  Learn a more about why habit loops (from that atomic habits for women perspective, of course) and hear from other women who we have created custom habit loops for that are seeing success with on their health journey!Join us for our  HABIT LOOP BOOTCAMP challenge to help you take action and create even more custom habit loops!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Self accountability is super hard, right?  We tend to not want to put our goals out there and keep them to ourselves due to our past failures of trying to make our habits stick that over time, we just tend to do nothing (that all or nothing mentality!) Today we're chatting with Jessica Smith, who is going to give us various accountability habit hacks in order to help you reach your health goals!***HABIT HACKS:-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-Grab the secret podcast ATOMIC HABITS FOR WOMEN-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

In my free masterclass (think habit strategy 101) the Healthy Habit Reset, we teach to create a habit identity--what habits support who you want to be? Let's take a step even further--what if we also took a look back at your past self to help your current and future self? Women have to do habits differently oftentimes b/c of how we view our past selves and our past failures. We don't give ourselves enough credit to try again and remove the labels we put on ourselves.  So today we're going to give you 3 questions to ask yourself to get out of your own way and start living your best, healthy life!Head to www.factormeals.com/habit50 and use code habit50 to get 50% off!***HABIT HACKS:-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-Grab the secret podcast ATOMIC HABITS FOR WOMEN-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

I love sharing these behind the scenes look at customized habit loops with you all! Today I'm sharing a behind the scenes look at our girl who is a 36 year old lawyer and mom who wants to wants to eat more nutrient dense foods, get home uncluttered and keep up her morning treadmill habit.  We'll give her 3 habit loops tweaked with that atomic habits for women philosophy!  ***HABIT HACKS:-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-Grab the secret podcast ATOMIC HABITS FOR WOMEN-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

When it comes to our health is can be very complicated.  And I want you to know that it’s not your fault!  Diet culture has really led us to have a very complicated view of health. However, I know you want to train for life and I know that you want to be healthy so you can do all the things you love in all seasons of your life.  So what does that mean?  Well, the first step I teach in my system in the accelerator is facts vs. feeling (or even data vs drama) when it comes to your mindset, food freedom and movement and one big habit hack that will help you track both!Head to www.factormeals.com/habit50 and use code habit50 to get 50% off! ***HABIT HACKS:-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-Grab the secret podcast ATOMIC HABITS FOR WOMEN-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

I love doing these schedule audit for my girls and creating custom habit loops for your unique schedule! Today I'm sharing how this teacher and busy sports #boymom can habit hack in more movement and meal prep to help her feel strong with some custom habit loops I created for her! I hope this inspires you to take action too! Join us in the Healthy Habits Accelerator Pod Course and use the code PODCAST for $20 off (because I love ya!) Join before 2/28 so you can get in on our first group coaching call!***HABIT HACKS:-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-Grab the secret podcast ATOMIC HABITS FOR WOMEN-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Like the Elle Woods quote, "Exercise gives you endorphins.  Endorphins make you happy. Happy people don't just kill their husbands." But this is true! Exercise creates endorphins and dopamine--chemicals in your body that help you fall in love with fitness and crave that workout high!  So how can we use this to make our exercise routine more consistent?  Today we'll share how dopamine and the reward part of the habit loop can make working out so automatic for you that you'll start reaching your health & fitness goals even more quickly!Need help finding a workout you love?  Try my free 3 Day At Home Workouts!SPOTIFY PLAYLISTS! for your next workout!***HABIT HACKS:-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!-Grab the secret podcast ATOMIC HABITS FOR WOMEN-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW! LET’S CONNECT:Connect with Emily:@[email protected] EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Are you happy?  LIke how are you, really? Mindset is part of our health and as busy working millennial mama's (and so many of you working side hustles as well) we lose ourselves in motherhood, in the busy-ness of life, and even the comparision trap of social media. Today we're chatting with Toni-Ann of the Real Happy Mom Podcast about habits you can start implementing NOW to ensure you are happy for you and the ones you love! Need helping figuring out some self care habits to take care of yourself?  I got you! Grab the free Self Care Checklist! About Toni-Ann: Grab your free gift from her! Toni-Ann is a full-time dentist, a reservist in the Navy, and the podcaster at Real Happy Mom. She is a wife and a boy mom that understands the struggle of juggling work and home. When she is not working, she enjoys watching WWE and watching stand up comedy. I hope you feel seen after this episode and take these tips to heart that Toni-Ann will be sharing with you b/c you do deserve to be happy, mama! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more!  SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!   LET’S CONNECT: Connect with Emily: @emilynichols22@habithackyourhealth www.emily-nichols.com   EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Have you ever found yourself saying, "CHEAT DAY!" You're usually coming from a place of no longer restricting yourself for one day and you get to cheat on your diet and have whatever you want! But...then you step on the scale and you gain 5 lbs?!?!ed  This is very problematic so today we’re going to change that mentality for you and go from cheat days to fun days (remember, we are anti dieti around here and pro food freedom and having fun!) so you can have balance, have the foods you love whenever you want and find true food freedom and feel and look good in your fav leggings! Why do we feel like we have to diet and restrict? The diet culture mentality has made health very complicated when it doesn't need to be and why we as women have to do habits differently!  Listen to my secret podcast series, Atomic Habits for Women, (esp episode 2!) to learn more about why diet culture is getting in the way of us seeing true results and how to actually habit hack your health in that atomic habits for women system! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more!  SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!   LET’S CONNECT: Connect with Emily: @emilynichols22@habithackyourhealth www.emily-nichols.com EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Ever find yourself staying up late just mindlessly scrolling our phones or watching a Netflix series…why do we do this as busy working millennial moms? We know sleep is so vital for energy, being clear minded, and aiding in our health goals, so why? This is called revenge sleep procrasination!  You want time by yourself, girl!  And we get it. However, today we'll talk about why we do this, what lack of sleep can do to your body and mind and how 5 habits to help you take care of yourself during the day so you can sleep like a baby a night! Want help creating habits of self care so you can sleep like a baby? Grab the Free Self Care Checklist! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more!  SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!   LET’S CONNECT: Connect with Emily: @emilynichols22@habithackyourhealth www.emily-nichols.com   EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Today is a special behind the scenes look at how I create custom habit loops for my clients!  We do a schedule audit to understand your unique schedule, life circumstances, habit goals and anything else that can help me in creating custom habit loops for you like if you're able to workout from home, if your schedule is inconsistent or even where you're at with your health! I hope this episodes inspires you to take action and starting creating your own habit loops!  If you need some help, get started with the free Healthy Habits Cheat Sheet to learn how to create a habit loop and 60 healthy habit ideas! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more!  SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!   LET’S CONNECT: Connect with Emily: @[email protected] www.emily-nichols.com   EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

If you've ever wondered how your brain actually makes your healthy habits stick, then this episode is for you! Since women have to do habits differently, we need to be intentional with creating habit loops to help us take action in order to rewire our brain to make that habit eventually automatic. However, many times even with the best of intentions, you find your habits aren't sustainable due to the unrealistic views of diet culture & no habit strategy catered toward you. Today we're chatting with Rachel Freiman of MindStrong on how to rewire your brain to help you lose the diet culture mentality, starting small, and how to create rewards and celebrate your success to help your habits stay consistent. Grab the Healthy Habits Cheat Sheet to learn about creating your own Habit Loops with over 60 habit ideas! About Rachel: Rachel Freiman is the CEO of MindStrong Fitness, a lover of lifting heavy things up and down, and a coach passionate about helping others unleash their strongest, most empowered selves through education and mindset training. Rachel has more than fifteen years of classroom instruction, and certifications in personal training, sports nutrition, and behavior modification. She has studied the Neuroscience of Nutrition under the renowned Dr. Nicole Avena, visiting professor of Neuroscience at Princeton University. Rachel is the author of the bestselling book Becoming MindStrong: The Truth About Health, Fitness, and the Bullsh*t That’s Holding You Back. She developed MindStrong Fitness with an inside-out approach, to focus on both physical and mental attributes in building healthy, sustainable habits. When she’s not in the gym, Rachel enjoys exploring the world, snuggling with her puppy, Charlie, eating, and thinking about the next time she'll be eating.  *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more!  SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!   LET’S CONNECT: Connect with Emily: @[email protected] www.emily-nichols.com   EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Move more, exercise less sounds counter-intuitive doesn't it?  However, the whole concept of working out is very overwhelming, fueled by diet culture, fear of judgement and just plain exhaustion we feel as busy working millennial moms! We need to rethink exercise and get our bodies moving more throughout the day, which can be tricky due to us living behind our desk and laptops most days, but will compound to having more energy and feeling great in our leggings! So let's habit hack this in the atomic habits for women way with 10 habits to get in more movement throughout the daily to accelerate our health goals! Get the free 3 DAY AT HOME WORKOUTS from Emily for easy 20-30 minute workouts that don't take a ton of brainpower or time! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more!  SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!   LET’S CONNECT: Connect with Emily: @[email protected] www.emily-nichols.com   EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Our healthy habits not only help with our actual health and weight loss but also giving us energy!  Many times, we’re so tired and overwhelmed that it feels way to hard to even try to take care of ourselves. However, we have so many habits in our lives that are actually draining us! Let’s chat about some examples of energy giving habits vs. draining habits when it comes to busy working millennial mom and how you can habit hack this! Need some help finding some self care ideas? Grab the FREE Self Care Checklist! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more!  SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!   LET’S CONNECT: Connect with Emily: @[email protected] www.emily-nichols.com   EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Why don't habits stick for us busy, working millennial moms? Many times, we try to do it all at once and it just becomes overwhelming!  What if we just implemented tiny, 5 minute habits to build consistency, momentum and confidence instead?  Today I'll be sharing some examples of 5 minute tiny habits and habit loops to help you take action! **You can still watch the replay of the Healthy Habit Reset and get the discount code for my signature program through this Sunday the 28th! GRAB THE FREE HEALTHY HABITS CHEAT SHEET! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more!  SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!   LET’S CONNECT: Connect with Emily: @[email protected] www.emily-nichols.com   EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Do we all really know what intuitive eating means? Today we'll be chatting more about what exactly intutitive eating is and a non diet approach to your eating habits with Katie Hake of Fit Friends Happy Hour! You can still sign up for the Healthy Habit Reset! We go live on January 24th at 12pm EST, but I'll also send out a video and audio only replay.  Learn the 5 step habit change method to pivot your habits! (plus I'll be sharing a discount code for our signature program too!) About Katie: Katie is a Non-Diet Dietitian and Fitness Professional with a passion for helping women to stop dieting and start living. She works with women to eliminate the rigid, all-or-nothing mindset and replace it with one that celebrates life’s small wins to let them grow. Through both nutrition and fitness coaching, she empowers women to become the expert of their own bodies. She is also a Certified Intuitive Eating Counselor and International Fitness Educator. Learn more at www.katiehake.com or by subscribing to Fit Friends Happy Hour Podcast. *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more!  SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!   LET’S CONNECT: Connect with Emily: @[email protected] www.emily-nichols.com   EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

Join myself and 5 other amazing contributors to chat more about Emotional Eating Habits! Get it now for free until January 21st!  Remember, this is an audio masterclass so you can take it on the go (because you know we are all about that atomic habits for women life!) We are covering empowered emotional eating, your cycle and emotional eating, taking back control, blood sugar levels and what your body is telling you and that all or nothing mentality. I’l have a special episode on resetting your emotional eating habits with some very specific habit hacks such as identifying your triggers and the actual emotions and your habits associated with them. So grab it now while you can until January 21st and start listening to the Habit Hacking Masterclass: Emotional Eating Edition!EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!

We are wrapping up our Food Freedom Habit Hacking Series today chatting about that all or nothing mentality we often have when it comes to food and in particular, restricting foods.  We have to unravel the diet culture mentality and put blinders on when it comes to fueling our bodies and training for life.  I really lead with a health first then weight loss second approach that doesn’t include restriction in my signature program the HEALTHY HABITS ACCELERATOR POD COURSE.  So toady we're chatting about the reasons we do restrict food and the emotions behind that and of course I'll provide a habit loop for you at the end to help you take action! You don't have to restrict to the max then "cave in" to the max.  There is a balance in your own food freedom, let's habit hack our way there together! -Last chance!  Grab the HABIT HACKING MASTERCLASS: EMOTIONAL EATING EDITION before it goes away on 1/21! -Join us for the HEALTHY HABIT RESET ON 1/24 & learn the 5 step habit change method to help you pivot your habits for any season of your life! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more!  SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!   LET’S CONNECT: Connect with Emily: @[email protected] www.emily-nichols.com   EARLY BLACK FRIDAY SALE UNTIL 11/25!Now through November 25th, get a 30 free trial inside of the TRAINING FOR LIFE app vs. a 7 day trial!  Use the code 30DAYS at checkout!AND get my 12 week signature program, THRIVE, for only $97 with the code THRIVESALE!