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PODCAST

Habit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti Diet

Emily Nichols | Habit & Fitness Coach

HABIT HACK YOUR HEALTH WITH EMILY NICHOLS**ATOMIC HABITS FOR WOMEN***YOUR GO TO SHOW FOR MIDLIFE MOMS WHO WANT TRAIN FOR LIFE AND STOP DIETING***TOP 1.5% RANKED HEALTH AND FITNESS PODCAST***Hey, girl! Do you wish you could make your healthy habits stick, but life keeps getting in the way? Are you tired of diet culture telling you to shrink yourself when you’d rather just find true food freedom, move your body for joy and feel and look good in your favorite leggings? Then you’re in the right

health & fitness self-improvement

All Episodes

12:20

HABIT HACK: 10 Ways to Consistently Get 10K Steps In...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/03/20

10k steps a day is a great goal to have to keep you moving and burning calories! This is the NEAT effect (non-exercise activity thermogenesis) and so important outside of your daily workout in order to transform your body and mind as a midlife mom. Today I'm sharing the benefits of more steps and 10 tips to help you consistently get in 10k steps every day! I’m so excited so share the new TRAINING FOR LIFE 21 DAY CHALLENGE! We start April 1st and for 21 days you’ll be trackin...

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11:44

The 3 Habits I Would Commit to As A Midlife Mom

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/03/17

I often get asked when I'm a guest on other podcasts, "What are the top habits you would suggest to a midlife mom?" I'm sharing those top habits today on the show based off of the basic fundamental needs a midlife moms needs to help support her energy (body and mind) to help her through her busy day. Now to help you do this, (b/c that’s why this show exists…to help you actually take action) I’m so excited so share the new TRAINING FOR LIFE 21 DAY CHALLENGE! We start April 1st and for 21...

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10:17

HABIT HACK: 5 Non-Negotiable Health Habits for...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/03/13

Do you easily break promises to yourself? Creating non-negotiables for your healthy habits is a major mindset habit hack for busy working midlife moms that allows your habits to become consistent and automatic, plus actually create more energy and give you back time! Today I'm sharing 5 examples and encouraging you to pick your own 5 non-negotitable habits as well! Why do women have to do habits differently? Listen to the private podcast series, ATOMIC HABITS FOR WOMEN, to learn the hab...

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39:53

Proactive Habits to Help with Perimenopause with...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/03/10

Woman have been going through perimenopause and menopause for years! However, you don't have to suffer through that season! Today we're chatting with Healthy Emmie about proactive habits you can start doing now so when you hit perimenopause, you will have more control and ease into with grace! Want to try my 12 week progressive overload program, THRIVE? Go download it now! About Emmie Keefe: Healthy Emmie is a Nutritionist, Weight Loss Specialist, and creator of the Slim Program, ...

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10:13

HABIT HACK: 10 Ways to Get in More Protein Without...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/03/06

We know as midlife moms we need to fuel our bodies with protein to help us build and maintain muscle (especially if you're working through a progressive overload program!) But getting enough protein could mean you're feeling full and even getting the ick from all the protein you're eating. Let's chat about 10 creative ways to get in more protein without getting that ick! Want a sneak peek of my habit based fitness programming? Grab the TRAINING FOR LIFE sneak peek with a download ...

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17:27

9 Tiny Healthy Habits That Are Incredibly Easy to...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/03/03

What makes a habit stick? We tend to try to do it all, but it's the TINY HABITS that add up to a major transformation. Today we're chatting more about the concept of TINY HABITS by BJ Fogg and how this is a way less overwhelming way to ensure you habits stick so you can stay consistent and see and feel results. Take action with 9 tiny habits that I'm sharing with you today! Need some more habit strategy catered toward midlife moms? Enroll now for free in my 3 day email chall...

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11:31

HABIT HACK: Feeling Fluffy After Lifting Weights? 4...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/02/27

Ever feel fluffy after lifting weights? No worries! We're going to breakdown today why this happens and how to change your mindset when it does so you can continue your strength training journey vs. giving up when old dieting mentality kicks in. I have 4 habits you can do today to lose the fluff while still getting stronger! Want to download my 12 week progressive overload program, THRIVE? Grab the download and start TRAINING FOR LIFE! *** HABIT HACKS: -Get a free 7 day tria...

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34:32

How Strength Training is like Your Health 401K for...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/02/24

Strength training is a long term investment! Just like your 401K, you can't make one deposit or do one workout and get immediate results overnight! Today we're chatting with Niki Sims of Barbell Logic to help you change your mindset when it comes to strength training for midlife moms and the actual long term benefits you can expect with the tiny habits/deposits you do now! Get a free 7 day trial of the TRAINING FOR LIFE APP! This is habit based fitness training for midlife moms.&n...

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9:16

HABIT HACK: Why You Have the 80/20 Rule All Wrong...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/02/20

I'm sure you have heard of the 80/20 rule where 80% of your results come from 20% of your efforts. We often associate this with being "good" 80% of the time and "bad" 20% of the time when it comes to your health. We got this all wrong! Today I'm going to help you shift your mindset on the 80/20 rule to help you see that you can use tiny habits to make a big impact instead! Diet culture has led us into thinking as midlife moms that we are good or bad depending on our health choices and t...

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12:00

Feeling Forgetful? 10 Habits to Help Combat Brain Fog

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/02/17

Ever find yourself being forget or repeating yourself or even feeling like you can't stay on task because you get too distracted easily? You might have some brain fog! Even as we enter perimenopause as midlife moms, brain fog can happen due to the fluctuation of hormones! Let's chat about 10 habits to help you combat the brain fog! We have a lot of tabs open as busy working midlife moms and that's why we have to do habits differently! Listen to the private podcast, Ato...

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9:40

HABIT HACK: 3 Tips to Get Your Spouse on Board with...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/02/13

With this episode dropping the day before Valentine's Day, what better time to show your spouse how much you love them by being on a healthy eating journey together. But, what if your spouse isn't on board with healthy eating? I got 3 tips to help get your spouse on board with healthy eating (and without nagging!) Want some help with some simple meal prep? Grab my 5 weeknight Ingredient Meals download to help you create simple, healthy meals. *** HABIT HACKS: -Get a free 7 day tri...

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50:19

Fitness Trends vs. Sustainable Habits with Carl...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/02/10

Fitness trends come and go and our guest today has certainly seen many throughout his decades of experience in the wellness industry. One thing stands true though when it comes to fitness--it has to be sustainable vs. just a quick fix and it all starts with a change in your mindset. Today we're going to dig deeper into this with Carl Daikeler of BODI (formerly Beachbody.) Want to try out my habit based fitness programming? Grab a free sneak peek into the TRAINING FOR LIFE ap...

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9:26

HABIT HACK: 5 Signs You Need a Mental Health Workout

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/02/06

Do you ever just need to do what I like to call a mental health workout? You wanna move your body in a way to help relieve some stress and anxiety? Today I'm going to share 5 signs why you might need a mental health workout and some examples of what that might look like. Need a habit based fitness program you can do at home or at the gym catered toward a midlife mom? Grab a free 7 day trial of the TRAINING FOR LIFE APP! *** HABIT HACKS: -Get a free 7 day trial in the TRAINING FOR ...

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13:45

Frustrated You’re Not Getting Stronger? 4 Tips to Up...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/02/04

If you are following a progressive overload program and you're frustrated that you aren't getting stronger, I have 4 tips for you to help you increase your dumbbell weights and see and feel the results of following a program built for midlife moms! Download the PDF version of my signature 12 week program, THRIVE! *** HABIT HACKS: -Get a free 7 day trial in the TRAINING FOR LIFE app! -Need 1:1 accountability for your habits? Schedule a FREE DISCOVERY CALL to find out more! -CHECK OUT THE...

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8:05

HABIT HACK: How To Use Instant Gratification to Make...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/01/30

Habit loops are the way to ensure you take action on your healthy habits! However, many of us forget the last step of the habit loop--the reward! This is probably the most important step as it reinforces the habit and allows it to eventually become an unconscious behavior. Today let's chat more about reward/instant gratification examples you can be on the look out for to help your habits stick once and for all!Need some help creating your own habit loop! Take the 3 day email...

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37:31

Habits to Lose the Scarcity Mindset While...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/01/27

Do you ever just feel so overwhelmed by all the stuff you have accumulated in your home and then feel even more overwhelmed at the thought of decluttering everything? You're not alone! Many times, we are buying more and more things that are piling up in our homes in order to fill a void, indulge in emotional shopping or due to comparison. Today our guest is going to help us not only declutter our homes, but also our minds and hearts and switch to an abundance vs. a scarcity ...

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10:55

HABIT HACK: How to Eat Out, Travel, and Get Brunch...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/01/23

When you get into the habit of meal prep and have control of your food freedom, going out to eat, travel for work, parties and more can sometimes trigger something in our minds that we have derailed our progress! However, there is a balance to help you still feel in control of your food freedom without restricting. Here are 5 tips to help you next time you find yourself losing control of your food freedom.Want some easy meal prep? Grab my 5 Weeknight Ingredient Meals downloa...

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18:14

5 Tips for a Successful Orangetheory Transformation...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/01/20

I've been a group fitness instructor/personal trainer for 10 years and during this time I've been an Orangetheory Coach for 4 years. Every year in January, OTF does an 8 week Transformation Challenge to help members jumpstart their year but jumpstarting with some healthy habits that can lead to MORE LIFE. In my years of leading members through this, I have seen some really great results from folks and some folks going to extremes at all cost to win, just to have their results not last.&...

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14:07

HABIT HACK: Should You Workout from Home or At the...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/01/16

Should you workout from home or at the gym? The answer is...it depends on you and the season of life that you are in! There are many factors to consider (and again why women have to do habits differently) but today I'm going to help you make that choice with 4 questions to ask yourself!Whether working out from home or going to the gym, I have a free resource to help you! You can grab a free sneak peek of my TRAINING FOR LIFE app and get access to a free progressive overload ...

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46:00

Why Traditional Habit Formation Doesn’t Work For...

Habit Hack Your Health | Atomic Habits, Fitness Over... ·

2025/01/13

Why do women have to do habits differently? Well, today we are going to dig deeper into why we have to do more with less time and how traditional habit formation might not work for us with practical solutions and habit hacks from our friend, Monica Packer, of About ProgressWant to learn more about why our HEALTH habits in particular are challenging to stick with? Go listen to my private podcast, ATOMIC HABITS FOR WOMEN!About Monica: Monica Packer is a normal mom and recovering per...

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