Advertise on podcast: Habit Hack Your Health | Atomic Habits, Healthy Habits for Millennial Moms, Meal Prep Hacks, Fitness Over 40, Habit Loop, Hab

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?  Well, the first step I teach in my system in the accelerator is facts vs. feeling (or even data vs drama) when it comes to your mindset, food freedom and movement and one big habit hack that will help you track both! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -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 @habithackyourhealth www.emily-nichols.com  Our first group coaching call with the HEALTHY HABITS ACCELERATOR POD COURSE is Wednesday 2/28!  Get it now so you can get more customization and start habit hacking you health the 21 day atomic habit hacking system for women! USE THE CODE PODCAST FOR $20 OFF

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 Habits Accelerator Pod Course and use the code PODCAST for $20 off (because I love ya!) Join before 2/28 so you can get in on our first group coaching call! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -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 @habithackyourhealth www.emily-nichols.com  Our first group coaching call with the HEALTHY HABITS ACCELERATOR POD COURSE is Wednesday 2/28!  Get it now so you can get more customization and start habit hacking you health the 21 day atomic habit hacking system for women! USE THE CODE PODCAST FOR $20 OFF

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 consistent?  Today we'll share how dopamine and the reward part of the habit loop can make working out so automatic for you that you'll start reaching your health & fitness goals even more quickly! Need help finding a workout you love?  Try my free 3 Day At Home Workouts! SPOTIFY PLAYLISTS! for your next workout! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -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 @habithackyourhealth www.emily-nichols.com  Our first group coaching call with the HEALTHY HABITS ACCELERATOR POD COURSE is Wednesday 2/28!  Get it now so you can get more customization and start habit hacking you health the 21 day atomic habit hacking system for women! USE THE CODE PODCAST FOR $20 OFF

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 start implementing NOW to ensure you are happy for you and the ones you love! Need helping figuring out some self care habits to take care of yourself?  I got you! Grab the free Self Care Checklist! About Toni-Ann: Grab your free gift from her! Toni-Ann is a full-time dentist, a reservist in the Navy, and the podcaster at Real Happy Mom. She is a wife and a boy mom that understands the struggle of juggling work and home. When she is not working, she enjoys watching WWE and watching stand up comedy. I hope you feel seen after this episode and take these tips to heart that Toni-Ann will be sharing with you b/c you do deserve to be happy, mama! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -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 @habithackyourhealth www.emily-nichols.com    Our first group coaching call with the HEALTHY HABITS ACCELERATOR POD COURSE is Wednesday 2/28!  Get it now so you can get more customization and start habit hacking you health the 21 day atomic habit hacking system for women! USE THE CODE PODCAST FOR $20 OFF

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 days to fun days (remember, we are anti dieti around here and pro food freedom and having fun!) so you can have balance, have the foods you love whenever you want and find true food freedom and feel and look good in your fav leggings! Why do we feel like we have to diet and restrict? The diet culture mentality has made health very complicated when it doesn't need to be and why we as women have to do habits differently!  Listen to my secret podcast series, Atomic Habits for Women, (esp episode 2!) to learn more about why diet culture is getting in the way of us seeing true results and how to actually habit hack your health in that atomic habits for women system! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -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 @habithackyourhealth www.emily-nichols.com  Our first group coaching call with the HEALTHY HABITS ACCELERATOR POD COURSE is Wednesday 2/28!  Get it now so you can get more customization and start habit hacking you health the 21 day atomic habit hacking system for women! USE THE CODE PODCAST FOR $20 OFF

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, today we'll talk about why we do this, what lack of sleep can do to your body and mind and how 5 habits to help you take care of yourself during the day so you can sleep like a baby a night! Want help creating habits of self care so you can sleep like a baby? Grab the Free Self Care Checklist! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -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 @habithackyourhealth www.emily-nichols.com    Our first group coaching call with the HEALTHY HABITS ACCELERATOR POD COURSE is Wednesday 2/28!  Get it now so you can get more customization and start habit hacking you health the 21 day atomic habit hacking system for women! USE THE CODE PODCAST FOR $20 OFF

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're at with your health! I hope this episodes inspires you to take action and starting creating your own habit loops!  If you need some help, get started with the free Healthy Habits Cheat Sheet to learn how to create a habit loop and 60 healthy habit ideas! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -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 @habithackshop.co www.emily-nichols.com    Our first group coaching call with the HEALTHY HABITS ACCELERATOR POD COURSE is Wednesday 2/28!  Get it now so you can get more customization and start habit hacking you health the 21 day atomic habit hacking system for women! USE THE CODE PODCAST FOR $20 OFF

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 intentions, you find your habits aren't sustainable due to the unrealistic views of diet culture & no habit strategy catered toward you. Today we're chatting with Rachel Freiman of MindStrong on how to rewire your brain to help you lose the diet culture mentality, starting small, and how to create rewards and celebrate your success to help your habits stay consistent. Grab the Healthy Habits Cheat Sheet to learn about creating your own Habit Loops with over 60 habit ideas! About Rachel: Rachel Freiman is the CEO of MindStrong Fitness, a lover of lifting heavy things up and down, and a coach passionate about helping others unleash their strongest, most empowered selves through education and mindset training. Rachel has more than fifteen years of classroom instruction, and certifications in personal training, sports nutrition, and behavior modification. She has studied the Neuroscience of Nutrition under the renowned Dr. Nicole Avena, visiting professor of Neuroscience at Princeton University. Rachel is the author of the bestselling book Becoming MindStrong: The Truth About Health, Fitness, and the Bullsh*t That’s Holding You Back. She developed MindStrong Fitness with an inside-out approach, to focus on both physical and mental attributes in building healthy, sustainable habits. When she’s not in the gym, Rachel enjoys exploring the world, snuggling with her puppy, Charlie, eating, and thinking about the next time she'll be eating.  *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -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 @habithackshop.co www.emily-nichols.com    Our first group coaching call with the HEALTHY HABITS ACCELERATOR POD COURSE is Wednesday 2/28!  Get it now so you can get more customization and start habit hacking you health the 21 day atomic habit hacking system for women! USE THE CODE PODCAST FOR $20 OFF

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 behind our desk and laptops most days, but will compound to having more energy and feeling great in our leggings! So let's habit hack this in the atomic habits for women way with 10 habits to get in more movement throughout the daily to accelerate our health goals! Get the free 3 DAY AT HOME WORKOUTS from Emily for easy 20-30 minute workouts that don't take a ton of brainpower or time! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -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 @habithackshop.co www.emily-nichols.com    Our first group coaching call with the HEALTHY HABITS ACCELERATOR POD COURSE is Wednesday 2/28!  Get it now so you can get more customization and start habit hacking you health the 21 day atomic habit hacking system for women! USE THE CODE PODCAST FOR $20 OFF

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 habits when it comes to busy working millennial mom and how you can habit hack this! Need some help finding some self care ideas? Grab the FREE Self Care Checklist! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -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 @habithackshop.co www.emily-nichols.com    Our first group coaching call with the HEALTHY HABITS ACCELERATOR POD COURSE is Wednesday 2/28!  Get it now so you can get more customization and start habit hacking you health the 21 day atomic habit hacking system for women! USE THE CODE PODCAST FOR $20 OFF

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 still watch the replay of the Healthy Habit Reset and get the discount code for my signature program through this Sunday the 28th! GRAB THE FREE HEALTHY HABITS CHEAT SHEET! *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -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 @habithackshop.co www.emily-nichols.com    Our first group coaching call with the HEALTHY HABITS ACCELERATOR POD COURSE is Wednesday 2/28!  Get it now so you can get more customization and start habit hacking you health the 21 day atomic habit hacking system for women! USE THE CODE PODCAST FOR $20 OFF

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 replay.  Learn the 5 step habit change method to pivot your habits! (plus I'll be sharing a discount code for our signature program too!) About Katie: Katie is a Non-Diet Dietitian and Fitness Professional with a passion for helping women to stop dieting and start living. She works with women to eliminate the rigid, all-or-nothing mindset and replace it with one that celebrates life’s small wins to let them grow. Through both nutrition and fitness coaching, she empowers women to become the expert of their own bodies. She is also a Certified Intuitive Eating Counselor and International Fitness Educator. Learn more at www.katiehake.com or by subscribing to Fit Friends Happy Hour Podcast. *** HABIT HACKS: -Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -Grab the secret podcast ATOMIC HABITS FOR WOMEN -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 @habithackshop.co www.emily-nichols.com    Our first group coaching call with the HEALTHY HABITS ACCELERATOR POD COURSE is Wednesday 2/28!  Get it now so you can get more customization and start habit hacking you health the 21 day atomic habit hacking system for women! USE THE CODE PODCAST FOR $20 OFF