Emily Nichols Habit Coach Fitness Amp Whole30 Coach public
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**HABIT HACK YOUR HEALTH WITH EMILY NICHOLS****ATOMIC HABITS FOR WOMEN*****YOUR GO TO SHOW FOR MILLENNIAL MOMS WHO WANT TO CREATE HEALTHY HABITS THAT STICK*****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’ ...
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Do you have picky eaters living in your home (kids and spouses included!) When I chat with clients one of the big challenges when it comes to their food freedom is picky eaters! Nothing is worse than preparing a meal, sitting down to eat, then no one enjoying the meal or you're up making mac and cheese or meal prep in itself took an extra hour beca…
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Do you love your mom life? Or are you feeling pulled in every direction and feel like you're failing at being a mom, at your job, with your relationships, keeping up with the house and not to mention your healthy habit? Let's take a deep breath. You're not alone. Today we're going to talk about some tangible tips to help you create habits to ensure…
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This is the last episode in our HABIT LOOP BOOTCAMP series! We've covered how habit loops are the way to take action and get some quick wins and build momentum with your healthy habits. Mindset is one of the hardest habits to focus on--we tend to have negative self talk, lack of self care, confidence and life just feels overwhelming and chaotic. To…
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We tend to really focus on our daily habits, but what about weekly and monthly habit loops we have in place (or don't have in place) for our health? This is higher level habit strategy that will really help you reach your health goals long term! If you need more help creating habit loops, join take the challenge in HABIT LOOT BOOTCAMP! *** HABIT HA…
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When it comes to movement, fitness, exercise, etc. one of the biggest challenges I hear from my clients is staying consistent! Life will get in the way and unfortunately diet culture has taught us that we have to do long, hard workouts (that's not the case and not what we teach at all inside of our course and that atomic habit hacking system for wo…
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Ooooh, this is a juicy one! As we continue our HABIT LOOP BOOTCAMP series, I thought today we would cover bad habit loops! When I work with my clients and take them through my atomic habit hacking system for women, many times the subject comes up as far as how to break bad habits. This can be done with habit strategy and isn't very complicated! Tod…
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I'm loving the HABIT LOOP BOOTCAMP series with you all! I wanted to give you some real life examples today with one of my clients who is a preschool teacher, mama to littles who has a long commute back and forth to work. Listen in to hear about I created some movement habit loops for her (one of her goals) and I included some mindset habit loops to…
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Continuing with our HABIT LOOP BOOTCAMP series, today we're sharing 10 food freedom habit loops! The challenge I hear though from you all is that diet culture has taught us that we are good or bad and to restrict, we tend to emotionally eat, and we’re busy and overwhelmed, ya’ll! Habit loops are the easiest and most effective way to take action whe…
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Welcome to the first episode of a 7 part series called HABIT LOOP BOOTCAMP! Habit loops are the key to taking action, creating consistency, momentum and confidence in yourself and making your habit stick! Learn a more about why habit loops (from that atomic habits for women perspective, of course) and hear from other women who we have created custo…
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Self accountability is super hard, right? We tend to not want to put our goals out there and keep them to ourselves due to our past failures of trying to make our habits stick that over time, we just tend to do nothing (that all or nothing mentality!) Today we're chatting with Jessica Smith, who is going to give us various accountability habit hack…
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In my free masterclass (think habit strategy 101) the Healthy Habit Reset, we teach to create a habit identity--what habits support who you want to be? Let's take a step even further--what if we also took a look back at your past self to help your current and future self? Women have to do habits differently oftentimes b/c of how we view our past se…
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I love sharing these behind the scenes look at customized habit loops with you all! Today I'm sharing a behind the scenes look at our girl who is a 36 year old lawyer and mom who wants to wants to eat more nutrient dense foods, get home uncluttered and keep up her morning treadmill habit. We'll give her 3 habit loops tweaked with that atomic habits…
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When it comes to our health is can be very complicated. And I want you to know that it’s not your fault! Diet culture has really led us to have a very complicated view of health. However, I know you want to train for life and I know that you want to be healthy so you can do all the things you love in all seasons of your life. So what does that mean…
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I love doing these schedule audit for my girls and creating custom habit loops for your unique schedule! Today I'm sharing how this teacher and busy sports #boymom can habit hack in more movement and meal prep to help her feel strong with some custom habit loops I created for her! I hope this inspires you to take action too! Join us in the Healthy …
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Like the Elle Woods quote, "Exercise gives you endorphins. Endorphins make you happy. Happy people don't just kill their husbands." But this is true! Exercise creates endorphins and dopamine--chemicals in your body that help you fall in love with fitness and crave that workout high! So how can we use this to make our exercise routine more consisten…
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Are you happy? LIke how are you, really? Mindset is part of our health and as busy working millennial mama's (and so many of you working side hustles as well) we lose ourselves in motherhood, in the busy-ness of life, and even the comparision trap of social media. Today we're chatting with Toni-Ann of the Real Happy Mom Podcast about habits you can…
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Have you ever found yourself saying, "CHEAT DAY!" You're usually coming from a place of no longer restricting yourself for one day and you get to cheat on your diet and have whatever you want! But...then you step on the scale and you gain 5 lbs?!?!ed This is very problematic so today we’re going to change that mentality for you and go from cheat da…
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Ever find yourself staying up late just mindlessly scrolling our phones or watching a Netflix series…why do we do this as busy working millennial moms? We know sleep is so vital for energy, being clear minded, and aiding in our health goals, so why? This is called revenge sleep procrasination! You want time by yourself, girl! And we get it. However…
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Today is a special behind the scenes look at how I create custom habit loops for my clients! We do a schedule audit to understand your unique schedule, life circumstances, habit goals and anything else that can help me in creating custom habit loops for you like if you're able to workout from home, if your schedule is inconsistent or even where you…
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If you've ever wondered how your brain actually makes your healthy habits stick, then this episode is for you! Since women have to do habits differently, we need to be intentional with creating habit loops to help us take action in order to rewire our brain to make that habit eventually automatic. However, many times even with the best of intention…
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Move more, exercise less sounds counter-intuitive doesn't it? However, the whole concept of working out is very overwhelming, fueled by diet culture, fear of judgement and just plain exhaustion we feel as busy working millennial moms! We need to rethink exercise and get our bodies moving more throughout the day, which can be tricky due to us living…
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Our healthy habits not only help with our actual health and weight loss but also giving us energy! Many times, we’re so tired and overwhelmed that it feels way to hard to even try to take care of ourselves. However, we have so many habits in our lives that are actually draining us! Let’s chat about some examples of energy giving habits vs. draining…
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Why don't habits stick for us busy, working millennial moms? Many times, we try to do it all at once and it just becomes overwhelming! What if we just implemented tiny, 5 minute habits to build consistency, momentum and confidence instead? Today I'll be sharing some examples of 5 minute tiny habits and habit loops to help you take action! **You can…
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Do we all really know what intuitive eating means? Today we'll be chatting more about what exactly intutitive eating is and a non diet approach to your eating habits with Katie Hake of Fit Friends Happy Hour! You can still sign up for the Healthy Habit Reset! We go live on January 24th at 12pm EST, but I'll also send out a video and audio only repl…
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Join myself and 5 other amazing contributors to chat more about Emotional Eating Habits! Get it now for free until January 21st! Remember, this is an audio masterclass so you can take it on the go (because you know we are all about that atomic habits for women life!) We are covering empowered emotional eating, your cycle and emotional eating, takin…
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We are wrapping up our Food Freedom Habit Hacking Series today chatting about that all or nothing mentality we often have when it comes to food and in particular, restricting foods. We have to unravel the diet culture mentality and put blinders on when it comes to fueling our bodies and training for life. I really lead with a health first then weig…
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A question I get all the time: where do I start in making my habits stick? We need something simple so we don’t get overwhelmed! So here it is! Join us on January 24th 12pm EST, our live masterclass the Healthy Habit Reset masterclass is back! I do this 4x a year to help you reset your habits for the different seasons of life (b/c sometimes we do h…
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We are almost through our 5 part Food Freedom Habit Hacking Series! Today we are going to talk about the top food freedom challenges I hear from YOU and give you some suggestions on how to actually habit hack them with that health first, weight loss second approach so you can stop dieting and start training for life! This is atomic habits for women…
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Let’s continue our Food Freedom Habit Hacking Series! I’m giving you a little sneak peak into my episode of the HABIT HACKING MASTERCLASS: EMOTIONAL EATING EDITION and one the my fav habit hacks that I share to help you when you are finding yourself emotionally eating. The masterclass is really leading with empathy and empowerment and I’m so excite…
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If you're an elder millennial mom like me (42 at the time of this recording!) you might be wondering why your food and fitness habits aren't working like they used to? Is it pre-menopause? Is it your metabolism slowing down now that you're over 40? Or is it just your lifestyle and this stage of life that you are in? Today, Michele Riechman, is doin…
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We are starting a FOOD FREEDOM HABIT HACKING SERIES over the next few weeks since the new year brings so much diet culture to the forefront and we just don’t prescribe to that here at our show. Our guests this month and our weekly Habit Hack Thursday episodes will address many of the food freedom challenges I know you all face like your metabolism …
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You’re listening to all the books, all the podcasts, writing out plans, maybe even getting recipes online and planning out meals….but then you do nothing. You’re not taking action b/c now it’s just too overwhelming to just do the things! Analysis paralysis has set in! This is why women have to do habits differently! Today we're going to revisit the…
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Guess what? Nothing magical happens on January 1st! You might have super high motivation and lots of big plans, but 80% of new year resolutions fizzle out by mid-February! Instead of overwhelming yourself and trying to do it all (hence, why women have to do habits differently!) So today I'm going to share 3 tips to help you realistically make your …
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Our last episode of 2023 and it's the one of our top episodes of the year chatting all about tracking! Tracking is one of my favorite habit hacking tools to ensure your success! Listen (or re-listen) to the 10 ways habit tracking can make you feel less chaotic! Go back and listen to the series (the top 3 episodes of the year covered tracking, macro…
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Just a quick MERRY CHRISTMAS to you! I hope you are present today and focused not just on "presents," but that Jesus was born today and that it the greatest gift of all! I wanted to gift you out of love the ULTIMATE HABIT TRACKER for 50% off now through January 1st! Just use the code MERRYCHRISTMAS at checkout to grab it for only $6! GET $20 OFF TH…
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I really do not like the "new year, new me" mentality. It is very superficial and doesn't tell the whole story--it's usually just focused on the physical, your outward appearance. This can be very troublesome and set yourself up for failure with your new year goals. So today, I'm going to help you change that mindset and give you some tips on how t…
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We're rolling through the end of 2023 with another top episode of the year and I'm not surprised at all that there was a food episode in the mix! Food freedom is often the most challenging habit hacking we do due to diet culture mentality really over-complicating health and weight loss for us over the years. So today we're addressing if you should …
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We are overstimulated as busy working moms! Exercise can be a great habit to help regulate your nervous system and destress, for sure! However, a word of caution...sometimes you might go super hard with your workouts, and you’re creating more stress for yourself. Remember, we as women have to do habits differently and think about what kind of seaso…
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For the next few weeks, I'm sharing the top episodes of the year! These top 3 episodes have the most downloads and really show what habit hacks and mindset shifts you need to most help in (and I'm here to help!) Here is one of our top episodes sharing how to change your mindset on TIME (one of our biggest challenges!) GET THE HABIT HACKING MASTERCL…
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One of my favorite books is, "Food Freedom Forever," by Melissa Urban. This is not a Whole30 book though...it's focused on strategies for your food freedo and you don't have to do a Whole30 in order apply these concepts. One of my favs that I personally use and teach inside of the HEALTHY HABITS ACCELERATOR POD COURSE is the concept of "worth it" f…
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So today might be controversial, but I think I need to address it. I am no longer a Whole30 Certified Coach, I am no longer offering my course and I'm going to share today why! I'm also going to share what I think of the Whole30 today and the 5 things the Whole30 has taught me that I still use today in my own food freedom journey. *** HABIT HACKS: …
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Thanksgiving might be over, but we really need to focus on gratitude all year long, right? It’s really hard to be mad, sad or angry when you’re truly grateful. However, I also know that you have a lot of tabs open in your head and might need to habit hack this with some intention so I wanted to give you 5 habit loops of gratitude that you can use t…
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Does talking about money make your palms sweat? Me too! However, you need to know that you're not alone! Today we're going to be chatting about creating a healthy money mindset and losing the shame that we feel sometimes when it comes to online shopping, girl math and more! Money actually isn't scary and just like your healthy habits, sometimes you…
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Get the Accelerator as a POD COURSE! This is an audio only format of the course that still has some of my very best habit hacking tools (like the Ultimate Habit Tracker, Routine & Flow Workshop and 60 Habit Loops.) It is 25% off through Tuesday the 21st (discount already applied at checkout) I'm also offering the holiday edition of the HEALTHY HABI…
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Have you ever seen that funny meme that says, "Before you marry, find out if their family does 5K’s or mimosas on holidays!" Why can't we have both and keep keep this sense of fun? Today I'm sharing 5 workouts you can do on Thanksgiving that aren't focused around burning calories or earning your food, but rathe for joy, connection and release! Get …
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Did you know only 5-15% of us actually finish online courses? We know what we need to do (for the most part of our health) but we need a custom habit hacking system to make them work in our lives (atomic habits for women.) You like me, have prob purchased online courses in the past b/c they are affordable and you can do them on their own. BUT THEN …
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This is a short, but important episode sharing how you can find true food freedom even during the holidays! You don't have to do either extreme of restricting foods during the holidays or going all out during the holidays. There can be true food freedom and I will of course help you out by sharing a habit loop to help you have no food rules or sham…
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Ever feel like a hot mess? All of the clutter in your head is spilling out onto your calendar and into your living spaces? (I am raising my hand!) But this can be elevated especially during the holiday season! We are trying to do it all or everyone else on top of all of the extra seasonal things on your calendar and in your home that it can feel ve…
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The last step in my Habit Hacking System I teach inside of my signature program, the HEALTHY HABITS ACCELERATOR is to have a back up plan for when you just don't have the capacity for your best of intentions with your healthy habits because life does sometimes get in the way! However, we tend to have an all or nothing mentality or perfectionism set…
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Have you watched the new Netflix docuementary, Live to 100: Secrets of the Blue Zones? I recently watched it and had so many great takeaways of how you can live to 100 as well by simply training for life! The folks in the areas highlighted were not doing extreme workouts or diets--they just had simple healthy habits built into their life! Hear my b…
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