Have you ever gotten a new car and then you see it everywhere?  Or what about a fav number (mine is 22!) Where your thoughts and focus go, that's where your energy flows....so today we're going to chat about how being more focused and aware of your health will actually make it easier to stick to your healthy habits! Need help creating a healthy habit? Grab the free HEALTHY HABITS CHEAT SHEET with over 60 healthy habit ideas and my simple 3 step formula to create a habit loop to take action!***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 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@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

This is atomic habits for women at work!  I love coming up with creative ways to stack mindset habits for you and today is no exception!  I'm sharing 5 water bottle affirmations with you that is going to help improve your mindset (while staying hydrated!)Why do women have to do habits differently? Listen to the 5 part private podcast series, Atomic Habits for Women, to learn why and the system you can use you make your habits stick--made with you in mind!BONUS!  You can grab three free walking meditations from me inside of the Insight Timer!  Grab all three on: Confidence, Body Positivity and Losing the Guilt!***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 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@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

When it comes to mindset habits, one of the challenge I hear from my audience is clients is the struggle with the chaos, clutter and disorganization.  It can feel very overwhelming when the clutter piles up and you don't know where to start to find calm in your home, that we often do nothing.  Today though we will take action and find that calm and peace with decluttering expert, Deanna Yates!  Deanna is sharing some very simple and tiny habits to declutter your life that doesn't feel hard, but rather attainable and sustainable!  Need help creating habit loops to declutter your life?  Sign up for the free 3 day email challenge, HABIT LOOP BOOTCAMP, where I'll help you create some custom habit loops to hep you take action!About Deanna:Deanna Yates is the host of the popular podcast, Wannabe Clutter Free, where she helps busy families learn how to let go of the stuff holding them back so they can stop spending their entire weekend cleaning house and start enjoy more time together.Deanna's positive attitude and down to earth nature has propelled the Wannabe Clutter Free podcast to the top 1% of all podcasts and has reached over 1.8 Million listens. With expert guests, and tips and tricks from her own experiences, she has helped women from all over the world discover the freedom that comes from living clutter free.When she's not helping clients love their homes again, you can find her trying something new, searching for the tastiest breakfast burrito, or balancing her love of world travel with her love of snuggling up on the couch.***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 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@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

When it comes to the summer, there is a great opportunity to save time creating your meals while still meeting your nutrition goals!  Today I'm sharing 5 food freedom habit hacks for you!A bonus habit hack is to create ingredients all year round! Grab my Free 5 Day Weeknight Ingredient Meal Download!***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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

It's summer time!  That might make you excited or feeling a little chaotic due to all the schedule changes.  To help with the chaos, today I'm sharing some simple habits your kids can implement this summer to help teach them some responsibility, encourage movement and outdoor play instead of screen time and so much more (I'm covering habits hacks for elementary, middle and high school age kids!) Also, a couple of bonus habits for you b/c what's usually the first thing to go, unfortunately? Our own healthy habits!Need some healthy habit ideas for yourself? Grab the FREE Healthy Habits Cheat Sheet with over 60 ideas and a formula to create your 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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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 hello@emily-nichols.com 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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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: hello@emily-nichols.com ***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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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!Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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:@emilynichols22@habithackyourhealthwww.emily-nichols.com Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!

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 hello@emily-nichols.com  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!  Join us for our monthly Habit Tracking Challenge in our Free Facebook Community!  Join now and grab your tracker and joi the challenge to track your steps in July!