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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

12:45

I’m Taking a Sabbatical! 5 Signs You Might Need to...

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

2025/05/27

I'm taking a summer break or a sabbatical if you will. Today I'm giving you a behind the scene look as to why and 5 signs you might need to take a sabbatical too! I'll see you in August! Even though I'm on a summer break, you can still find me in the TRAINING FOR LIFE APP for all the habit based training you need to transform your body and mind! *** I’m Taking a Sabbatical! 5 Signs You Might Need to Take One Too HEY THERE! IF YOU CAUGHT THIS EPISODE IN THE SUMMER OF 2025 I’M TAKING A SU...

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10:31

HABIT HACK: 8 Ways to Save Time Working Out As a...

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

2025/05/22

What is one of the biggest challenges you face as a midlife mom and working out? FINDING TIME! Girl, the thing is you will actually get back more time, more energy and focus when you do workout! We just have to do it strategically and with some habit hacking. Here are 8 ways you can actually save time working out as a midlife mom! Need a habit based fitness program made with you in mind? Grab a free 7 day trial in the TRAINING FOR LIFE APP! *** HABIT HACKS: -Get a free 7 day...

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51:21

Connecting Your Fitness Journey to Your Values with...

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

2025/05/19

What's a big reason your healthy habits don't stick as a midlife mom? You aren't tying them to your VALUES! Value drive habits help create more meaning and you're likely to stay consistent when your values are tied to your habits. Today we'll chat with Chase Williams about how to take action with your value based habits for your health and all areas of your life. Want to learn the system to help you break up with diet culture and the all or nothing mentality? Lis...

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7:53

HABIT HACK: Be like NIKE and JUST DO IT!

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

2025/05/15

What's the hardest part about our health as a midlife moms? JUST DOING IT! That's why we need habit strategy like we teach here on the show...to help you take action! Today I'm going to help give you a nudge to help motivate you to JUST DO IT (like NIKE!) Need some healthy habit ideas to start taking action? Grab my free download, the HEALTHY HABITS CHEAT sheet to help you get started! *** HABIT HACKS: -Get a free 7 day trial in the TRAINING FOR LIFE app! -Need 1:1 account...

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12:53

Why Discipline is Freedom Not Restriction

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

2025/05/12

Discipline leads to freedom when it comes to your health as a midlife mom. Unfortunately, our own past failures and toxic diet culture upbringing sometimes means we associate discipline with being restrictive or following extreme dieting rules. Today I'm going to share specific examples of how your healthy habits can lead to discipline and freedom in your body, mind and spirit. Let's unravel the diet culture mentality we grew up with together and lose the decision fatigue in my private ...

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9:36

HABIT HACK: Prep Once, Eat 3 Times! A Preview of the...

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

2025/05/08

Meal prepping and following along with complicated recipes can be rather overwhelming for a busy working midlife mom! Today we're revisiting one of my favorite habit hacks--ingredient meals! This saves you time, eliminates decision fatigue and helps you reach your food freedom goals! I'll even share some specific examples of how to prep your ingredient meals for multiple taco inspired dishes! Grab my 5 Weeknight Ingredient Meals download (kid approved with a grocery list included!...

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45:50

A Holistic Approach to Nutrition with Cara Clark

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

2025/05/05

Due to our very busy, and overwhelming lives as working midlife moms--nutrition can be as well very overwhelming, even emotional and sometimes even an afterthought! Not to mention the toxic diet culture mentality that we have been exposed to over the years, we tend to overcomplicate eating. Today we're going to take a more simple and holistic approach to nutrition that supports your body, mind and spirit with our friend, Cara Clark. Want to lose the diet culture mentality and star...

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11:43

HABIT HACK: Focus On These 3 Benefits of Strength...

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

2025/05/01

Sometimes we tend to determine our worth or the quality of your workout by the calorie burn. However, when you find yourself strength training--you might notice you aren't sweating buckets or having a high calorie burn and you might think it isn't that effective. This is actually one of the most effective things you can do to turn into a fat burning machine and have a post workout afterburn that boosts your metabolism. Today we'll focus on the benefits of strength training a...

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13:10

Stop Starving Yourself and Wrecking Your Metabolism!

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

2025/04/28

When you're a midlife mom, you have seen so many restrictive diets throughout the years and you have probably tried many as well! However, that doesn't work anymore and all of the chronic restricting and yo-yo dieting has wrecked havoc on your metabolism! Today we're going to chat about why extreme restriction is probably causing you weight gain and some tips to help you heal your metabolism with healthy and sustainable habits. It's not your fault that you have been exposed to so ...

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6:07

HABIT HACK: The Paper Towel Theory and Fat Loss for...

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

2025/04/24

When I work with my clients, their goals usually include fat loss and/or muscle gain. The requires some specific workout programming like we do here and dialing in your nutrition, but some patience and a mindset shift. Today I'm going to share the "paper towel theory" to help you shift the mindset it takes when you are trying to lose weight so you don't lose hope and keep going! It's all about progress, not perfection--just TRAINING FOR LIFE! Need a progressive overload program that wil...

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8:42

BONUS EPISODE: 4 Reasons You Need to Stop Doing...

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

2025/04/22

If you want to see and feel results from your workouts, you need to stop doing random workouts each week! Following a program consistently and specifically made for midlife women (supporting your hormones, muscle growth and time efficiency) will ensure you watch your body composition change and confidence grow! Today I'm sharing 4 reasons why you need to follow a workout program made for you! To help you do this, I'm so excited about the latest drop of my signature 12 week program, THRIVE!&nb...

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31:39

Supplementing your Hormone Health Journey with Ashley...

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

2025/04/21

Supplements aren't a magic pill and solve all of your hormonal imbalances, girl! (no matter what anyone tells you on TikTok or IG!) You still have to put in the work with your healthy habits and create a lifestyle that leads to optimal health for yourself. However, supplements certainly add to those healthy habits you have in place! Today we're going to chat with Ashley Rocha of LadyWell to help us learn more about how to use supplements to enhance our healthy habits! Need help cr...

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10:11

HABIT HACK: Are You Eating Too Much Protein?

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

2025/04/17

Everyone is talking about getting more protein in! It's everywhere online and we have for sure chatted about it here on the show. But what if you are going overboard on your protein? Protein does actually count towards your calories so if you are overeating protein over what you need for your daily calories (regardless if you're maintaining or in a deficit) it could cause some weight gain! Listen in for a few tips to help you know your numbers so you can use protein in...

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14:32

Busy Mom with No Time for Your Health? 3 Starting...

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

2025/04/14

Having a hard time even getting started with a healthy habit due to the overwhelm you face as a midlife mom? Here's the secret to making your healthy habits stick--just get started. Today I'm going to share 3 starting rituals for your fitness, food freedom and mindset habits that are tiny to begin with, but have a trickle down effect that will build consistency and results! Grab the HEALTHY HABITS CHEAT SHEET for 60 healthy habit ideas and the 3 step process to help you just do it...

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7:30

HABIT HACK: 4 Tips to Help You Not Get Bored with...

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

2025/04/10

Consistently following along a workout program (in particular a progressive overload strength training program) is how you will finally see results! But what if you get bored? You're tired of doing the same workouts week after week? I have 4 tips to help you not get bored, have some fun, all while staying on track to reach your fitness goals! Grab my signature 12 week progressive overload program, THRIVE! You get lifetime access to all updates, my signature habit course and a...

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51:44

Habits to Implement Now to Help You Prevent and Treat...

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

2025/04/07

Cancer rates have risen over the years, and so have various alternative treatments. However, there is no one size fits all treatment or even diagnosis. So we're chatting with expert, Katrina Foe, about habits you can be implementing now to help prevent cancer, but also habit that can help during your cancer treatment as well. *** About Katrina: Katrina Foe became a functional practitioner after getting her own breast cancer into remission 100% naturally. She is board certifi...

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8:53

HABIT HACK: Have more Faith in God and Yourself

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

2025/04/03

I felt really called to record this episode for you after hearing this quote at church: "Faith is an action verb, not a noun." This means not just in God, but in yourself and your potential. This takes action and not just a feeling so today I'm going to share some faith habits that you can put into action today! *** 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 OU...

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15:18

Self Coaching Tool: How to Use the CTFAR Model to...

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

2025/03/31

When it comes to behavior change and making your healthy habits stick, often times it's our own thoughts and beliefs that get in the way. Today I'm going to go over a tool I personally use and also use with my 1:1 clients called the CTFAR Model. You can utilize this self-coaching tool as well to ensure your habits are strong and will stick so you can finally see and feel results! We often have an all or nothing mentality when it comes to health and reframing those thoughts will allow your hab...

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10:22

HABIT HACK: Craving Sugar All the Time? 5 Tips to...

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

2025/03/27

Why is it that the more we have sugar, the more we crave it? As midlife moms, there could be a variety of factors like our hormones, stress, and well...just a daily habit of having sweet stuff. Today we are going to use our own biology today habit hack your sweet tooth (all without total restriction!) Need help creating your own habit loops to replace your sugar habit? Sign up for the free 3 day email challenge, HABIT LOOPT BOOTCAMP! *** HABIT HACKS: -Get a free 7 day trial ...

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57:09

Your Gut Knows What’s Up with Liz Roman-the Poop Queen!

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

2025/03/24

Your gut know's what's up! But are you listening to it? Women statistically suffer from bloating and constipation due to a variety of lifestyle and diet issues but also fluctuating hormones. Pooping can be an issue for many of us and your body is telling you something is off, but where do you start? Today's guest, Liz Roman-The Poop Queen, is going to help us with some habits to help us become regular and also feel better from the inside/out! We are carrying a heavy load feeling t...

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