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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

16:26

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

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

2024/08/29

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!I am so excited to start this TRAINING FOR LIFE ...

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45:25

You Are More In Control than You Think You Are of...

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

2024/08/26

If you find yourself in a season where maybe you're hormones are changing as you're heading into perimenopause or menopause or perhaps you are just in a very stressful and busy season of life where you are frustrated because what you used to do to take care of your body isn't working anymore. Perhaps you feel disconnected from your own body and overwhelmed by what to do with it and you just feel like no matter what you do...it's out of your control. We have all been there! Today N...

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15:02

HABIT HACK: A Preview Of My Current Workouts and What...

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

2024/08/22

I thought today would be fun to give you a behind the scenes look at what I do for my own personal workouts. I also share how my workouts have changed through all seasons of my life and how one habit hack has made my workouts been able to stick for over 8 years! Want some free at home workouts? Grab my 3 Day At Home Workout Freebie (all levels welcome, all you need are some dumbbells!) HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR!-1:1 coaching more your...

en

23:04

4 Mindset Habits When The Number On the Scale Goes Up

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

2024/08/19

Have you ever been personally victimized by the scale too? Same. I want to remind you though that the number on the scale is just data and doesn't determine who you are or how amazing you are. But, we are all also humans and weigh ourselves and sometimes feel not so great about ourselves. So today we're going to talk about a few factors of data to consider when stepping on the scale, but also 4 mindset habit hacks to help you as well!Diet culture has really made an impact on us an...

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14:54

HABIT HACK: Try Tracking Your Protein Instead of Just...

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

2024/08/15

We've all counted calories before, right? Or tried IIFYM? It works until it doesn't and can really lead you to feeling frustrated whether you're on a weight loss or maintenance journey. As modern/millennial women, a focus on strength training and protein will serve for you more in the long term (that training for life mentality we always talk about!) Today I'm going to give you 4 steps to help you start tracking just your protein and why this is more effective than counting calori...

en

54:38

How Creating a Budget Is A lot Like Your Health...

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

2024/08/12

Okay, we're going there. Let's talk about your money mindset, spending habits, budgeting and how this is a lot like your healthy habit journey! Sometimes, we need to take a step back and look at the facts and find a simple plan to help us move forward in creating budgeting habits that help support our goals (just like our health!) Today, we're going to share some simple budgeting habit hacks made with you in mind!Why do women have to do habits differently? I answer that for ...

en

14:20

3 Reasons Why You Should Be Making Your Workout a...

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

2024/08/08

Do you just skip or cancel meetings with your boss? Of course not! So why are we cancelling on ourselves when it comes to our workouts? Just like your boss, you don't want to let yourself down or sacrifice your job (or in this case your health.) So today we're going to share one of my favorite habit hacks to help you actually schedule in those workouts so you can create accountability, consistency and results with your health goals!Need help with creating your own habit loop...

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16:56

3 Reasons Why Trying to Do It All is Leading to Self...

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

2024/08/05

Girl, I know you got a lot of tabs open and you are doing it all (work, kids, spouse, the house, just to name a few.) However, when we are trying to do it all or think we have to do it all with our health, that's actually leading to burnout and frustration b/c you are self sabotaging yourself. It's not realistic and you won't be able to be consistent with your healthy habits. So today I'm sharing 3 reasons why trying to do it all isn't working and how to habit hack this instead!Remember...

en

10:42

HABIT HACK: Ever Feel Happy and Sad at the Same Time?...

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

2024/08/01

This topic as been on my heart to chat with you about as I've been feeling mixed emotions in my own life. It's okay to have dual feelings about relationships, career decisions and just life dilemmas! However, we don't want to make it a habit of leaning too much into the negative when we are having mixed emotions. Today I'm sharing 5 tips to help you when you're having mixed feelings on certain areas of your life to help you and your mindset!Need 1:1 help and accountabi...

en

7:39

BONUS: FREE AUGUST HABIT TRACKING CHALLENGE! DRINK...

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

2024/07/30

It's time for our next monthly Habit Tracking Challenge! For August, join our free community and track DRINKING MORE WATER! Join us for this free challenge in our community including a free habit tracker, water drinking hacks from me including habits loops and stacks and get 1% better this month for a chance to win a free schedule audit from me with customized habit loops!JOIN THE FREE CHALLENGE NOW!Join the free August Habit Tracking Challenge and let's start drinking more water!💦

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39:05

Finding Your Own Beauty Habits to Feel Confident from...

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

2024/07/29

If you are interested in anti-aging skincare, fun makeup tips, but don't want a 20 step skincare routine...this episode is for you. If you feel like skincare and beauty is vain or you feel guilty or selfish when you make this type of self care a priority...this episode is for you! One of the biggest mindset challenges I hear from you all is CONFIDENCE (we actually have a whole section on this inside of my signature program) so today we want to help you find a place in the middle o...

en

17:50

HABIT HACK: 3 Reasons Your Alcohol Habit Isn’t...

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

2024/07/25

We gotta talk about it. ALCOHOL. I've been having this conversation a lot with my 1:1 clients lately and the conclusion I've come to is that alcohol for most is a habit. Today I'm going to share 3 reasons why alcohol isn't serving you and how you can use your habit identity to create a healthier relationship with alcohol.**If you feel you need help, please seek out a professional.Need help creating healthy habit loops around alcohol and other areas of your health? Enroll in the free 3 d...

en

16:57

Vulnerable Share of My Quarter 2 Breakdown and How...

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

2024/07/22

How are those goals going for you that you set at the beginning of the year? I promised to share my quarterly breakdowns this year with you for my own accountability purposes and to show you how your habits will allow you to reverse engineer reaching those goals (oh, and with a heavy dose of grace because as you'll hear...I didn't meet my goals every time!)Go back and listen to Episode 243 for my 1st quarter breakdown!Want 1:1 coaching? Schedule a free discovery call now!***HABIT ...

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13:12

HABIT HACK: What Happened When I Didn’t Workout for 2...

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

2024/07/18

As a fitness instructor, I talk the talk and walk the walk when it comes to the fitness habits I coach on. But...I have to share that I've been a rather busy season of life that resulted in my not doing a formal workout in over 2 weeks! Today I'm going to share why, what happened with my body and mindset and how I can take these breaks and still have sustainable health.Why do women have to do habits differently? I answer this for you on my private podcast, ATOMIC HABITS FOR ...

en

48:35

Habits to Take Ownership for Your Own Happiness &...

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

2024/07/15

All seasons of motherhood are very hard either physically or emotionally or mentally. It makes it easier to not take the time to take care ourselves either due to guilt or just pure exhaustion. That can leave you feeling like you're not giving the best version of you to your family and really losing yourself in motherhood. You deserve to take care of yourself & be happy outside of motherhood and today we're chatting with Scottie Durrett about habits to take ownership of your o...

en

13:03

HABIT HACK: The Kitchen Sink Theory—What Are You...

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

2024/07/11

I recently read an article about the Kitchen Sink Theory, that was such a great literal and metaphorical example of how we feel overwhelmed and by doing just a few habits at a time are more sustainable.Want 1:1 Coaching and customized habit loops? Grab a spot this month in the Healthy Habits Mentorship!***HABIT HACKS:-Access the signature program, the HEALTHY HABITS ACCELERATOR!-1:1 coaching more your jam? Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAUL...

en

17:35

Don’t Forget to be a Fun Mom! 10 Habits You Can Do...

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

2024/07/08

Life can be sooo crazy and full at times, right? IDK about you, but as my boys have entered into being teens—I feel like they are even busier! We get so caught up in all the tabs open in our heads and helping to manage our home, work and our kids' schedules that sometimes I think we are forgetting to just have fun and really connect with our kids. So today I'm sharing 10 quick tips that will foster more connection and even more fun with your kids! You are totally a fun mom i...

en

10:21

HABIT HACK: Finally Be Free from Dieting! 3 Tips to...

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

2024/07/03

Today I just want to get back to the basics of food freedom. You don’t hear me talking about dieting b/c well, that doesn’t work for me and I know it doesn’t work for you. Girl, I know we’ve tried it all! What works for me and my clients is a focus on simple nutrition habits that support us as women without restriction and that helps support our health long term so we can, train for life! (Which I teach inside of our signature program!)However, if you're having a hard time coming ...

en

6:15

JULY MONTHLY HABIT TRACKING CHALLENGE: Tracking your...

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

2024/07/02

I'm so excited to open back up my free Facebook community and bring back our free monthly Habit Tracking Challenge!Habit tracking is such a great tool to build momentum and see your success with your habits!As voted by our community, we will be tracking getting in more daily steps throughout the month of July! Daily movement and setting step goals (10K is great!) for your NEAT (non-exercise activity thermogenesis) and can have a huge impact on your health and is a simple, tiny habit that can ...

en

52:58

Do You Really Know What’s in Your Food? Habits to...

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

2024/07/01

Do you really know what is in your food or the way that it is processed? I personally became very passionate about this year's ago after my first Whole30 and after watching my son have a rejection to red food dye. There is a middle ground to safe foods that isn't overwhelming and today's episode is going to educate you and leave you feeling empowered to make safer food choices for your family and you! Learn simple habits of what to buy in the grocery store, eating out options, how...

en

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