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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

9:40

HABIT HACK: Are You Looking Out the Windshield or The...

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

2025/01/09

For us midlife moms, we have tried it all when it comes to fitness trends. Some things have worked back then, those same things sometimes won't work now due to the stages of life we're in with work, our kids and don't get me started on perimenopause! Don't get paralyzed and don't take action though due to frustration looking back in the past, and focus on what you can do now in the future with this episode for your mindset!Remember, we as women have to do habits differently! ...

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13:54

Setting Your Core Values for the New Year, 3...

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

2025/01/06

I love the annual habit of setting your goals for the new year then reverse engineering those goals via your habits! However, we often forget this crucial first step and that is to set your core values. If your goals aren't supporting your core values (also known as your habit identity) then you more than likely won't reach those goals. Here are 3 questions to guide you in your goal setting and habits to ensure they line up with your core values that you can use not just in ...

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6:28

TRAINING FOR LIFE SERIES: SOME TRAINING FOR LIFE LOVE...

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

2025/01/02

WELCOME TO THE 8 PART TRAINING FOR LIFE SERIESI wanted to share some love letters from some TRAINING FOR LIFE clients and brag on them as well, but my main reason is to show you what is possible for you as well!Join us as we start our next 21 Day Live Challenge in the TRAINING FOR LIFE APP! In just 21 days, you’ll boost your energy, build strength, and start feeling like YOU again all via my habit based fitness programming made with you in mind!You’ll follow IGNITE, my intro to progress...

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9:05

TRAINING FOR LIFE SERIES: WHAT DOES TRAINING FOR LIFE...

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

2025/01/01

WELCOME TO THE 8 PART TRAINING FOR LIFE SERIES!What does TRAINING FOR LIFE actually mean? That's really a personal question, but in the episode I'll help you determine that and also answer the top questions about my habit based fitness program inside of the TRAINING FOR LIFE APP!Join us as we start our next 21 Day Live Challenge in the TRAINING FOR LIFE APP! In just 21 days, you’ll boost your energy, build strength, and start feeling like YOU again all via my habit based fitness p...

en

10:54

TRAINING FOR LIFE SERIES: THE FACTS AND FEELINGS OF...

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

2024/12/31

WELCOME TO THE 8 PART TRAINING FOR LIFE SERIES!You've probably been hearing a lot about progressive overload strength training as the way to go for modern moms, and that is correct! But what is it? I'm going to break down the science behind progressive overload and benefits of it to you, and how I have carefully and strategically programmed the workouts for you around this in the TRAINING FOR LIFE APP. But also, unlike many other fitness programs...I have also programmed in a lot ...

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10:42

TRAINING FOR LIFE SERIES: How Conquering Your Fitness...

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

2024/12/30

WELCOME TO THE 8 PART TRAINING FOR LIFE SERIES!What I have learned personally and through coaching clients 1:1 with their habits is that establishing a fitness habit can absolutely create a snowball effect in influencing other healthy habits in your life like food freedom and mindset. This is called a keystone habit and in today's episode we're actually going to dig into what this means and even studies showing how fitness does indeed influence you to be healthy in other areas of your l...

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7:52

TRAINING FOR LIFE SERIES: My Own Insecurities As A...

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

2024/12/19

WELCOME TO THE 8 PART TRAINING FOR LIFE SERIES!As we continue our TRAINING FOR LIFE series today, I wanted to get a little vulnerable with you and share my own insecurities around body image, comparison and rejection and how this can help you train for life too. I am human and have actually delayed putting out my own fitness programming due to this and I have learned that when I do share how I go through hard things and persevere anyways, it inspires you to do this same.Join us as we st...

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10:17

TRAINING FOR LIFE SERIES: THE SECRET TO STAYING...

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

2024/12/18

WELCOME TO THE 8 PART TRAINING FOR LIFE SERIES!The #1 challenge I hear from you all with your workouts is CONSISTENCY. Life gets in the way, you have limited time and flexibility, lack of support network and we're not following a plan catered toward us and our bodies and season of life that we're in so we're not feeling or seeing results so you don't stay consistent. Today we're going to chat about how you can stay consistent following a habit based fitness program (that we have c...

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9:37

TRAINING FOR LIFE SERIES: WHAT IS HABIT BASED FITNESS?

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

2024/12/17

WELCOME TO THE 8 PART TRAINING FOR LIFE SERIES!The workouts I have programmed for you inside of the TRAINING FOR LIFE app are great and I know they will work, but the reasoning behind my whole brand and what I do is here is that women need habit strategy to actually do the workouts, stay consistent to build momentum and see and feel results no matter when life gets in the way…this is habit based fitness. Let’s break down what habit based fitness means even more in this episode!Joi...

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11:22

TRAINING FOR LIFE SERIES: WHAT IS YOUR DIET CULTURE...

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

2024/12/16

Welcome to our 8 part TRAINING FOR LIFE series!What did you grow up believing about health, wellness, dieting, etc? Not only what you saw your mom doing, but also TV shows, magazines, your friends following dieting trends, or someone that said something to you about your body that still stings today. We all have a diet culture origin story so today we're going to unravel what yours is and give you some prompts to help you dismantle it in order to train for life via your habits instead!J...

en

10:30

HABIT HACK: 3 Habits To Boost Your Self Esteem When...

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

2024/12/12

I have felt a a lot of rejection this year and this has really taken a hit on my self esteem. I have been implementing these 3 habits this year that have really helped and now I'm sharing them with you in case you're feeling rejection either from a job, friends, family or anything else happening in your world. I hope these habits help you find some peace like they have for me!HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits? ...

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48:23

Habit Hacking Your Willpower with Jenn Trepeck

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

2024/12/09

Do you lack willpower? You can't resist certain foods, you don't have the willpower to stay consistent with your workout routine or you just can't resist talking poorly about yourself? Willpower is something that is depleted throughout the day due to the 1000s of tabs you have open as a midlife mom. Today our guest, Jenn Trepeck of Salad with a Side of Fries, is going to help us replenish our willpower with simple healthy habits that will leave you feeling empowered!Need some other idea...

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10:38

HABIT HACK: Why You Should Track Your Weight (your...

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

2024/12/05

In order to see progress when you are strength training, not only do you need to follow a habit based progressive overload program like we offer in the TRAINING FOR LIFE app, but you also need to track the weights you are using! There is no way you can remember what you're using (I know as a midlife mom, you got a lot going on!) and if you want to ensure you don't plateau, you gotta track it! I'm going to explain why in further detail in this episode and share my fav way to track ...

en

14:42

3 Habits to Battle Seasonal Affective Disorder and...

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

2024/12/02

If you live in the Midwest like me, this time of year is cold and dark. It can turn into Seasonal Affective Disorder or SAD (how fitting) and leave you feeling unmotivated! We're going to fight mother nature with this episode and give you some habits to help battle SAD and get happy again through the winter so you can stay motivated and consistent with your healthy habits!Need help with creating a habit loop to help you take action? Go sign up for my FREE 3 day email challen...

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9:27

HABIT HACK: 5 Ways To Be Grateful While Training for...

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

2024/11/28

I'm so grateful for you! And I'm so proud of you for TRAINING FOR LIFE! But I also know that it can be hard to be patient on that journey as life keeps happening. So today I'm sharing 5 ways to be grateful while on your training for life journey!I also just updated my top downloaded freebie, the ATOMIC HABITS FOR WOMEN private podcast! Go subscribe, or re-listen if you haven't already! My hope is for you to leave with some action steps and feel seen and know that it's ...

en

42:43

Balancing Your Cortisol via Your Lifestyle Habits...

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

2024/11/25

Let's break down cortisol today in simple terms. Unfortunately, many of us a busy working midlife moms are living in a chronic state of stress and our cortisol levels might be out of whack. Hormone expert, Ali Damron, is on the show today to help us break free of chronic stress and balance our cortisol levels via our lifestyle habits. PLUS! I just personally got back my own cortisol level test and I'm sharing my results and the lifestyle habits I'll be personally implementin...

en

17:12

HABIT HACK: Proactive and Reactive Habits When Those...

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

2024/11/21

When those cravings hit, watch out! We as midlife moms, do need to consider that there is a lot hormonally going on, sleep disturbances, and stress just to name a few that affects our cravings throughout the day. Today I want to chat more about why we have cravings and some reactive habit hacks for in the moment cravings and proactive habit hacks you can implement before those cravings hit!Need some help creating some simple meals? Grab my free 5 Weeknight Ingredient Meals d...

en

20:37

Are You Exhausted or Just Not Motivated to Workout? ...

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

2024/11/18

Girl, I know you're tired. And I know you're for sure not motivated every day to workout as well. However, we know that exercise gives us more energy! So today we're going to chat more about how exercise actually gives you more energy and how to know when you need to rest or if you're just not motivated.Grab 3 free at home workouts (for all levels!)***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits? Schedule a F...

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15:59

HABIT HACK: 5 Habits to Overcome Popcorn Brain and...

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

2024/11/14

Every feel overwhelmed and overstimulated? As moms, we can experience something called popcorn brain! You're popping from one task to the next and find yourself unconsciously scrolling social media in the mix too. Today we're going to chat about the effects of popcorn brain on our health and lifestyle and habit hacks to overcome it!Need some self care ideas to help you truly unplug? Grab my free SELF CARE CHECKLIST! ***HABIT HACKS:-Get a free 7 day trial in the TRAINING...

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35:43

Habits to Lower Your Stress and Balance Your Cortisol...

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

2024/11/11

Girl, how are you? Are you stressed to the max? As busy working midlife moms, we are stressed to the max and it's raising our cortisol and affecting our health! There are solutions/tiny habits to help you balance your cortisol levels without giving up all the things you love. Our friend, Rachel Sanders, from routine is here to breakdown your fitness, nutrition, sleep and stress habits to finally get your health back under control!As women, we have to do habits differently.&n...

en

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