Habit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti Diet
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 place **Think of this as atomic habits for women!** Hey, I’m Emily Nichols–Habit & Fitness coach, midlife mom and Taco Tuesday Enthusiast. I’m here to tell you there is an easier way than what we’ve been taught about health and our habits. How do I know? Because I’ve gone from former chronic dieter to habit hacker through the power of the system that I’m now going to teach you so you can finally stop dieting and just train for life via your habits! Remember…It’s not your fault your healthy habits haven’t stuck, we just have to do them differently! Are you ready to habit hack your health? Then let’s do this! On Habit Hack Your Health, you will learn how to: -Use the atomic habit hacking system to make your habits stick -Focus on health first, then weight loss -Lose the overwhelm and confusion on diet culture & focus on healthy habits instead -Finding true health through your fundamental needs like mindset, food freedom and movement habits that are realistic and sustainable -Focus on health first, then weight loss -Create every day habit hacks to help you as a millennial mom make your habits stick and pivot when life gets in the way So grab a sparkling water, a cup of coffee or even a marg and let’s start habit hacking! Next Steps: -GET A FREE 7 DAY TRIAL IN THE TRAINING FOR LIFE APP https://join.trainingforlifeapp.com/emily-nichols -Come say hi on Instagram:www.instagram.com/emilynichols22
Episodes
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!
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I’m Taking a Sabbatical! 5 Signs You Might Need to Take One Too
HE...
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 FO...
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 brea...
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!
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HABIT HACKS:
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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 ...
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 Ingredie...
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, Car...
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. ...
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 sustai...
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, no...
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 ex...
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 ...
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 ...
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 heal...
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 acc...
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.
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About Katrina: Katrina Foe became a functional practitioner after getting her own breast cancer in...
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!
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HABIT HACKS:
-Get a free 7 day trial in the TRAINING FOR LIFE app!
-Need 1:1 accountability for your habi...
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 w...
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 BOOTC...
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...
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