Habit Hack Your Health | Atomic Habits, Healthy Habits, Meal Prep Hacks, Fitness Over 40, Habit Loop, Habit Tracker

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 FOR LIFE app!-Need 1:1 accountability for your habits?  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! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

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.  Go listen to the private podcast, Atomic Habits for Women, where I break down the system to help your healthy habits stick without dieting or that feeling or overwhelm.About RachelRachel Soper Sanders is a founder, innovator, and health and wellness expert committed to helping women 30+ achieve vibrant health with simple, prac6cal advice. She is the CEO and Founder of Rootine, a modern wellness brand offering science-backed supplements and at-home lab testing. She is also a podcast host, investor, and digital creator with 105,000 followers on social media and her newsletter, Glow & Elevate, where Rachel provides practical tips for improving stress, weight, sleep, and productivity. Her work has been featured in top publications like Forbes and Entrepreneur and she holds an MBA from Harvard Business School. She is passionate about sharing her knowledge and prac6cal health 6ps she’s learned as a mom of 2 and wellness company founder, offering actionable advice to improve overall well-being and achieve optimal health.***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 FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Why habit stack?  Well, since women have to do habits differently--fitness habit stacking will save you time, remove the decision fatigue and overwhelm, and keep you motivated! Today I'm sharing 10 fitness habit stack ideas and why pairing a fitness and personal development is going to have the biggest impact!Why do women have to do habits differently?  I answer that for you in my free private podcast, ATOMIC HABITS FOR WOMEN.  Break free from diet culture and learn the system to help your habits stick as a busy midlife mom!***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 FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Have you heard of the Winter Arc? This is all about working on your healthy habits now vs. waiting until the new year. Today I'm going to share 10 tiny habits to pick from to create your own winter arc that will be sustainable and give you a ton of momentum before heading into the new year!Need more ideas?  Grab the HEALTHY HABIT CHEAT SHEET where I share 60 healthy habit ideas and give you my 3 step formula to take action!***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 FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Happy Halloween!  Is it just me or do the mini candy bars taste even better than full sized one?  Either way...you might find yourself during this time or year creating a habit for yourself that can start now and throughout the holiday season.  It starts with a candy binge and just keeps on going. Today we're going to share 3 tips to help you avoid the candy binge and have food freedom instead!Need help creating your own Habit Loops to take action?  Sign up for my free 3 day email challenge, HABIT LOOP BOOTCAMP!***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 FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

How do you start your morning?  Do you hit snooze multiple times or when you do wake up, do you start scrolling your phone (we all do it!) Research shows that your morning routine can set the tone for the rest of your day, and today we have a simple tiny habit that you can do in just 5 minutes after you wake up to ensure less stress, more energy and productivity throughout your day!  Let's chat with Lizzie Brown of the Yoga Wake Up App!Grab a free Yoga flow from me HERE!About Lizzie: Lizzie Brown is an entrepreneur specializing in mental wellness and consumer tech. Prior to co-founding award-winning Apple "App of the Day", Yoga Wake Up, she spent a decade developing emerging fitness and wellness brand and personalities, notably Carbon38 and Fabletics. YOGA WAKE UP APP  25% OFF A SUBSCRIPTION!***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 FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Scrolling social media is a habit for most of us, right?  Unfortunately, the research has shown that it's not great for our mental health.  So let's habit hack the algorithm to see only things that light us up, inspire us or make us laugh!  I've personally been utilizing this habit loop and it's been a game changer!Come follow me on Instagram for more habit hacks in your algorithm!***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 FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

I'm sharing my last quarterly breakdown of the year! This is such an impactful quarterly habit and I'm giving you a behind the scenes look at the goals I've met, almost met or haven't met (yet) and the habits I'm doing to get there. I'm also sharing a fear setting exercise to help you think about your goals differently too!Need some healthy habit ideas?  Download the free HEALTHY HABITS CHEAT SHEET to help you take action and get inspired with your own habits!***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 FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

When it comes down to your aesthetic fitness goals, how is that working for you?  It's ok to want to feel and look good, but we get so caught up in the external and never happy with the journey to feeling and ultimately look our most confident self.  So today I want to share 3 tips to help you view your aesthetic fitness goals differently to help you stay consistent vs. frustrated by the results on the scale.I break down more about how diet culture has brainwashed us when it comes to our healthy habits on my free private podcast, Atomic Habits for Women, and even give you a system to help you overcome this!***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! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com

Do you ever feel just disconnected from your own body? You are comparing yourself to past versions of yourself or others online, you are not talking very nice to yourself and you keep trying to take action via a diet or exercise plan but you never find that peace?  Today we're going to turn internal (because women have to do habits differently!) and explore habits to help you love the body in the season that you are in with Ali Sempek.Need help taking action?  Come join my free 3 day email challenge, HABIT LOOP BOOTCAMP!About Ali:Ali Sempek, “Coach Ali”, is an Internationally Certified Wellness Coach and Founder/CEO of her own women’s empowerment company, Ask Coach Ali. After a decade of disordered eating and failing to hate her body skinny, Ali craved more from her life than a smaller jean size. Today, she’s changing the narrative of what healthy looks like by helping women transform their relationships with food and who they see in the mirror.***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! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com

Did you know that parents spend on average 20 hours in the car weekly? Wow.  You might find yourself hungry during those hours (I mean, it's like a part time job!) and having a protein focus will ensure you're helping to maintain your muscle mass, boost your energy and help your cravings. So today I'm sharing my top protein snack I keep in my car and I'll grab and go!  (also kid approved!)Need help creating a Habit Loop?  Sign up for my free 3 day email challenge, HABIT LOOP BOOTCAMP, where I'll show you how to create a habit loop and tons of habit loops examples as well!***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! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com

Girl, do you have to cross your legs when you sneeze or can't jump without peeing your pants?  You'll learn today that even though this is a common challenge women face, it isn't normal!  Be prepared to learn even more about the mind/body connection and how learning more about your pelvic floor health can impact and help heal aches and pains you never would have thought are connected! Desiree has some simple habit hacks for your pelvic floor that you can take action on today!About Desiree:Dr. Desiree Cassell is a Doctor of Physical Therapy, specializing in womens/pelvic health. She is the host of The Balanced Momtality Podcast and Owner and PT at The Balanced Momtality Womens Health and Wellness where she coaches women in-person in her home state of New Mexico, as well as virtually all over the World.  She is a foodie, lover of all things movement and nature and a mom to 3 energetic and active kids, 12, 6 and 3.  After her first pregnancy, she suffered with her own pelvic floor dysfunction, and like many, she just accepted it as part of motherhood. Sadly that meant no more jumping on trampolines and crossing her legs fiercely every time she sneezed or laughed so she wouldn’t pee herself. After PT school she got pregnant with her second and was determined to put her knowledge to the test and was able to completely resolve her issues even while she was pregnant. Leading to her passion in educating, empowering and supporting other women throughout their lifespan so that they didn’t have to accept these common issues as part of life. Desiree uses a holistic, whole body approach to helping women heal their bodies, and stay balanced throughout all stages of life, starting at the core. ***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! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com

Finally today as we finish our TRAINING FOR LIFE series I wanted to share some love letters I've received from my clients, but also share some love letters back to them because it truly is my honor to serve them via coaching them on their fitness journey. LAST CHANCE TO JOIN THE 21 DAY CHALLENGE AS WE'RE KICKING OFF THE TRAINING FOR LIFE APP!Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

It's finally time to officially TRAIN FOR LIFE together!  Today we're going to share a bit more about what to expect in the 21 Day Challenge together, including the live program we'll be doing together, IGNITE.  Plus the bonus habit trainings, live calls and workouts and private podcast feed where we'll habit hack the top challenges we face during sweater weather season! We'll also break down even more what TRAINING FOR LIFE means! Sign up for the live challenge inside of the TRAINING FOR LIFE APP 9/30-10/4!***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! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

The top challenge I hear from the modern moms I work with when it comes to their fitness habits is consistency.  2nd from that is time!  Today we're going to tackle that with some questions to ask yourself to help you actually make more time and lean into the habit based fitness programming inside of the TRAINING FOR LIFE APP to see and feel results!We launch the app on 9/30!  Get on the waitlist!***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! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

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 of grace and factoring in how life will get in the way, but you can stay consistently flexible with the training, resources and accountability I have for you in this habit based fitness program!I'll be announcing this week when you can sign up for the 21 Day Sweater Weather challenge together that starts on 9/30!  Get on the waitlist to be the first to know!***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! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

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 life.That's why we're launching my new habit based fitness program on the new TRAINING FOR LIFE app! Get on the waitlist so you're ready to kick off your habit based fitness based journey with us on 9/30!***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! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

If you find yourself 35+ and your body just doesn't feel like your own anymore, you're not alone!  Your hormones and this season of life that you're in probably has a lot to do with it.  But how do you tell the difference if it's your hormones, or just your lifestyle or both and seek out help?  Today, our friend, Ashley Fillmore from Cheers to Your Success, is on the show to help us habit hack this together!Have you got on the waitlist yet for the TRAINING FOR LIFE APP?  Be the first to know when registration is open so you can start our 21 day challenge together on 9/30!About Ashley:Ashley is a leading expert in sustainable weight-loss. She helps women heal their metabolism, balance their hormones, and achieve body-composition changes that last a lifetime. Ashley has a BSc in Exercise and Nutrition and is a certified personal trainer, professional nutrition coach, and health educator with nearly twenty years of experience!  Ashley is the host of the Cheers to Your Success Podcast and the founder and president of Metabolic Fix™ – a premium online coaching company that has helped thousands of women finally break free from chronic dieting and achieve long-term, sustainable results using the Metabolic Fix Method™.  She is deeply committed to helping women better their lives, and strives to inspire others to embrace the life of health, happiness, and self-love they deserve. FREE HORMONE GUIDE***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! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

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.It's almost here! Get on the waitlist for the TRAINING FOR LIFE APP that launches on 9/30 with a fun 21 day challenge! ***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! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Do you have an inner critic? A voice that is constantly a perfectionist and pointing out when you mess up and all of your other shortcomings?  We all do and especially as moms, we put a lot of pressure on ourselves.  Today we're going to chat with our guest, Andrea Herbert of the the Ivy Unleashed Podcast, about healthy habits you can implement to tame that inner critic.  Will is be perfect? No!  But today's episode will help you silence that inner critic and lead with more compassion and grace for yourself when you do mess up!Join the waitlist for the TRAINING FOR LIFE APP that launches with a fun 21 day challenge on 9/30!About Andrea:As a mother of 3, wife, entrepreneur, and marathoner working to complete 26.2 miles in all 50 states, Andrea juggles a lot. The combo of finding balance, staying aligned with her values, and having fun brings endless fulfillment and she wants more women to join her. Andrea has coached thousands of women to embody the highest version of themselves, whether their goal is to build confidence, be a better person or parent, lose weight, find more joy, or run a marathon.***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! JOIN THE FREE COMMUNITY!LET’S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!