Shows
Habit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietHabits to Lose the Scarcity Mindset While Decluttering Your Home and Life with Emily McDermottDo you ever just feel so overwhelmed by all the stuff you have accumulated in your home and then feel even more overwhelmed at the thought of decluttering everything? You're not alone! Many times, we are buying more and more things that are piling up in our homes in order to fill a void, indulge in emotional shopping or due to comparison. Today our guest is going to help us not only declutter our homes, but also our minds and hearts and switch to an abundance vs. a scarcity mindset!Why do women have to...2025-01-2737 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietCLIENT SCHEDULE AUDIT: Custom Habit Loops for a Girl Mom Who Needs Stress Release from a Stressful Job & Connection with Her DaughtersHere'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...2024-05-1611 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietCLIENT SCHEDULE AUDIT: Custom Habit Loops for a 40-something Mom Who Wants to Prioritize Fitness & Connection in her Morning RoutineI 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...2024-05-0912 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietHABIT HACK (MOVEMENT) Move More, Exercise Less? 10 Habits for More Movement Throughout Your Day to Accelerate Your Health GoalsMove 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 d...2024-02-0115 min
She Built This®Are You ”One of the Guys”? With Emily NicholsThe words we use shape our every day, our environment, the people around us, and our world.
Are we using words and phrases in a way that creates the world we want to live in? Are we using language in a way that allows us to intentionally connect, include, and bring people together?
In this episode, with special guest Emily Nichols, we look at the topic of the many things we say (and phrases we take for granted), and how they can actually work to alienate and separate, rather than unite and include.
In...2023-11-1540 min
The Connected Mom LifeHabit Hacking for Moms with Emily NicholsHabits. We’re constantly trying to ditch bad ones and stick to healthy ones. But it’s easier said than done. In this episode, I’m joined by habit and behavior change strategist, Emily Nichols to dig into how to create (and more importantly maintain) healthy habits. Listen as we discuss the number one question to consider before jumping into any new habit, the process for creating and sustaining habits that will work for YOU (and not the mom next door), plus you’ll hear Emily coach me through how to approach two new habits that I’ve been having tro...2023-07-2431 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 206: Making Friends Feel Awkward? Habits to Create and Foster Friendships and Connection with Emily Siegel of the Connected Mom Life VOTE FOR ME TO BECOME A HOTWORX VIRTUAL INSTRUCTOR! Making friends as an adult can feel, well....awkward at times, right? Putting yourself out there can feel uncomfortable, but it's important to note that connection is something we all crave and falls under our fundamental needs (in particular, mindset!) Let's learn to create connections and friendships as busy working moms and then create simple habits to foster those relationships with our guest today, Emily Siegel, of the Connected Mom Life. ABOUT EMILY: Emily is a friendship mentor and coach, podcast host, working mom o...2023-06-0542 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietHABIT HACK THURSDAY: The 25/4 Rule For Tiny Changes and Transformation in Your Daily LifeWe're halfway through the first month of 2023! How is it going? We always have the best of intentions, but sometimes we are trying to implement too many new habits at once which creates overwhelm, then burnout then that all or nothing mentality where we just do nothing at all! Today I'm sharing a HABIT HACK called the 25/4 rule that I heard about from Christy Wright. You change 25% of your calendar each week for 4 weeks. I share how to implement this with habit strategy and how tiny changes can lead to a massive transformation! *** HABIT HACKS: 2023-01-1914 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 187: Habits vs. Routines with Ashley Brown of Routine and ThingsWhat is the difference between habits and routine? Habits are automatic, and routines are made up of habits and are not automatic. Today we will chat about HOW to create a routine that's not just your to do list. Routines focus on how it needs to be done not just what needs to be done. Today we're chatting with Ashley Brown of Routine and Things about the difference between habits and routine and how to create a routine that will give you energy and make time management more simple! *** HABIT HACKS: -Get the FRE...2023-01-1644 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietHABIT HACK THURSDAY: When/Then and If/Then Statements for Habit Clarity!You don't lack motivation when starting a new habit, more times we lack clarity and strategy! Let's use this simple habit hack to create that clarity and strategy with a back up plan in place as well because life will happen! (especially for busy working mom/entrepreneurs!) Today is the last live day of the HEALTHY HABIT RESET, but you can still sign up for the replays and get the free workbook! *** WORK WITH ME: -Get the FREE HEALTHY HABIT RESET MASTERCLASS! -Visit the TRANSFORMATION SHOP to get all t...2023-01-1210 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 186: How to Determine Your Core Values and Create Value-Driven Personal and Professional Goals in the New YearAs we're still digging into personal and professional goals for the new year, I wanted to give you some insight on creating value-driven goals based on your own core values. If you haven't ever created your own core values, I provide some tips (some inspo from Brene Brown as well!) to help you craft your values and ensure that your daily habits and actions are reflecting those values, and when to pivot or reevaluate your those core values! Need to reset your habits for the new year? Join us for the live Healthy Habit Reset January 10th-12th...2023-01-0920 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietHABIT HACK THURSDAY: Future Casting Who You Will Be and How To Do It!Ever hear of future casting? You may have heard of future casting in business, but what about future casting who you want to be in the future? That involves creating dreams, goals and an actual vision of who you want to be and the daily habits and the strategy around that (from the female perspective, of course!) that will get you there! I share a couple different ways to think of future casting today on the show and some prompts with your big HABIT HACK on writing down your future goals and the future version of yourself as if it...2023-01-0515 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietBONUS: HABIT TRANSFORMATION BOOTCAMP DETAILS! How You'll Feel Empowered and What You Can Expect from Me as Your Habit and Fitness CoachWhen I began my transformation journey in 2015, what kept it snowballing was feeling so empowered after actually finishing something (in this case, it was the Whole30.) I had never stuck to any healthy habits for myself because I tried too many at once, didn't have a true reason behind it other than wanting to be skinny, and didn't have a habit strategy in place for work for my crazy busy working mom life. Today I'm sharing more details about what to expect from HABIT TRANSFORMATION BOOTCAMP, the why behind this program, and what you can expect from my as...2022-12-2113 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietHABIT TRANSFORMATION BOOTCAMP: Ready for A Clear and Flexible Healthy Habit Plan Made With You In Mind?I am so excited to announce my brand new, live group coaching program HABIT TRANSFORMATION BOOTCAMP! Habit Transformation Bootcamp is a unique 6 week live group coaching experience with cohorts opening at various times throughout the year. The bootcamp includes 1:1 coaching, group coaching, and self paced modules to help you focus on your fundamental needs (with trainer approved workouts, food freedom plan and mindset hacks) paired with proven habit strategy from a female perspective. You’ll get a healthy habit plan to help you take care of yourself in any season of your life that doesn’t feel...2022-12-1521 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 181: Self Care Habits During The Holidays. 3 Questions to Ask Yourself and a Free Self Care ChecklistSelf care can be extra tricky and difficult during the holidays (especially during the holidays!) This isn't the time of the year to start a big self care routine made (spoiler: it won't stick) but rather focusing on those fundamental needs we also talk about, but a little different since this time of year can feel so overwhelming. I share some tips and the 3 questions to ask yourself when reflecting on what you need right now for self care during the holidays. The biggest question though to ask yourself around self care during the holidays is what is my...2022-12-1215 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietWOMEN HAVE TO DO HEALTHY HABITS DIFFERENTLY: ANNOUNCING A NEW PRIVATE PODCAST SERIES FOR YOUAs women, we really don't have the same 24 hours in a day as men now do we really? There is an invisible load of motherhood we're carrying around and to even think of trying to incorporate movement feels exhausting even though we know it's so good for us. You've tried all the habit hacks we talk about on the show, but you just aren't able to make your habits stick and that leads to frustration, shame, emotional eating and just wanting to take a nap. But it's not your fault. As women, we have to do habits dif...2022-12-0819 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 180: Purposeful Parenting Habits Where Everyone Wins with Mindfulness and Parenting Coach, Jeri Ashley-BremerWe all want to be more present, patient and purposeful parents right? So what's holding us back? Many time we're just coming from a place of exhaustion and frustration and not able to show up as the best version of ourselves for the most important little human beings in our lives, and we don't take care ourselves because there is so much #momguilt that arises. Today we are going to learn from Mindfulness and Parenting Coach, Jeri Ashley-Bremer how to lose the mom guilt and self doubt and create habits that allow us to be more present and purposeful and...2022-12-0550 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti Diet[HABIT HACK] How To Quickly Break a Bad Habit. PLUS! A New Tracker in the Shop!Okay, so we talk all the time about healthy habits on the show but what about bad habits? How do we quickly break a bad habit? We have to have some objective data to help us find the trigger that is causing the bad habit then decide if we're able to remove that trigger and/or replace that bad habit with a healthier habit instead. (Be prepared, it won't happen overnight, but if you stick with it you can kick that bad habit!) I share some examples on the show and I created a new resource for you to tr...2022-12-0113 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 179: 5 Food Freedom Habits During the Holidays (Even If You’re Up a Few Pounds!) PLUS: A New Ingredient Meal Freebie for You!Food freedom during the holidays can be a reality with these 5 habits! With a focus on worth it foods, mindset over if you're up a couple of pounds, and the benefits of movement, and simplicity through your every day meals you can help you truly enjoy your food freedom during the holidays and beyond! A way to help you do this is with my new 5 SIMPLE WEEKNIGHT INGREDIENT MEALS download! This new freebie includes a grocery list and 5 weeknight ingredient meals, which makes creating healthy meals in the overwhelming times a little bit easier! BONUS: every download in...2022-11-2817 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti Diet[HABIT HACK] Habits of Gratitude. Happy Thanksgiving!Happy Thanksgiving, my friends! I'm so grateful for you and today I'm sharing some habits of gratitude you can put in your toolbox! Creating a habit of gratitude--expressing it, receiving it, and truly being grateful is a mindset shift. All November in the HABIT HACKING SOCIETY, the theme has been gratitude and these are the actual habits of gratitude I shared with them on their private podcast feed. You can go here to see all of the BLACK FRIDAY DEALS! Save 30% off all courses and save 50% off for this last chance to grab SELF TRANSFORM U...2022-11-2416 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietBONUS: Where Are You On Your Success Path? WHY I AM SUNSETTING MY SIGNATURE PROGRAM AND BLACK FRIDAY SALE ON COURSES!!!!Happy week of Thanksgiving, friends! I'm feeling very grateful for you and wanted to share even more Black Friday deals on my courses in addition to the shop and share with you that this is your last chance to purchase my signature program, SELF TRANSFORM U! I am sunsetting STU at the end of 2022 and will be sharing more details in the coming weeks about a new signature group program launching the new year! I'm also sharing a bit more about my coaching philosophy on how we have to create habits differently as busy working moms and how I ke...2022-11-2218 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 177: The Power of Tracking! Why You Should Track Your Healthy Habits and Tools to Help You! THE TRANSFORMATION SHOP IS OPEN!Tracking your habits is so powerful and is a habit in itself too! Seeing your progress helps you feel motivated to keep going! Today I'm sharing my top tips on why you should be tracking your habit and I'm starting my BLACK FRIDAY SALES early with the launch of the brand new TRANSFORMATION SHOP! The mission of the Transformation Shop is to help you HABIT HACK YOUR HEALTH (in less time and guilt free!) in order to transform into the best version of you! We offer simple tools to help you lose the overwhelm when it comes to wha...2022-11-1421 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti Diet[HABIT HACK] Get Comfortable Being Uncomfortable and Build ConfidenceAs a continuation of our episode earlier this week all about rucking, I wanted to give you a habit hack all around how to get comfortable being uncomfortable. The more you do this, the more confidence you will build. The more you will crave wanting to do hard things! So let's get uncomfortable, friends! Want to watch the replays of the HEALTHY HABIT RESET? Check it out here! The doors are open for my membership community, THE HABIT HACKING SOCIETY! Join the best community to help you create consistent healthy habits based on ACCOUNTABILITY, CONSISTENCY, AND G...2022-11-1014 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti Diet[HABIT HACK] How To Stop Talking Yourself Out Investing in Yourself! DOORS ARE OPEN FOR THE HABIT HACKING SOCIETY and the TRANSFORMATION SHOP!Have you ever talked yourself out of something (especially when it comes to your own health?) Often times, it comes from past failures, guilt, self limiting beliefs or even worrying about what others think! Today's HABIT HACK will help you finally take action and stop psyching yourself out! Today is the last day of the HEALTHY HABIT RESET, but you can watch all the replays until 11/11! Also, the TRANSFORMATION SHOP IS NOW OPEN! Take a look at my new digital shop with all the affordable tools you'll need to help habit hack your health and tr...2022-11-0316 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti Diet[HABIT HACK] Time vs. Energy. Where Are You Leaking Energy and What Replenishes Your Energy?One of the biggest challenges I hear from my audience is that they don't have the time to take care of themselves. I wanted to flip the script today and ask you what is actually taking away your ENERGY? How do you replenish your energy? Check out these questions to ask yourself next time your energy is feeling depleted! I'm so excited to bring you the FREE 3 DAY CHALLENGE, THE HEALTHY HABIT RESET! I will walk through my simple HEALTHY HABIT FORMULA to take that action—to reset—using this formula at different seasons of your lif...2022-10-2713 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 155: My Top Habit Tips To Help You Create and Rock Your Morning Routine Even If You’re Not a Morning Person!Today on the show I'm sharing all the benefits of having a morning routine & how to habit hack your way into the perfect one for you (SPOILER: it doesn't have to be 10 items long!) The benefits of a morning routine will spill over into other areas of your life, so even if you're not a morning person (which I share some tips to help you embrace your mornings just a little bit more) this episdoe is for you! Join us for the next free mini workshop in the Facebook community on Wednesday 6/15 at 12pm EST (or catch...2022-06-1325 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 153: Is It Urgent or Important? Use this Tool to Create a Habit of Prioritization to Reach Your Short and Long Term Goals (DOORS CLOSING FOR THE HABIT HACKING SOCIETY!)You know I'm always giving you extra tools to put in your transformation toolbelt and this "Eisenhower Matrix" as explained by Steven Covey in "The 7 Habits of Highly Successful People" that I share in today's episode will help you learn what is urgent vs. important and prioritze to help you reach your goals! I'VE EXTENDED THE FOUNDER LAUNCH OF THE HABIT HACKING SOCIETY UNTIL 6/3! After hearing from my clients and community members, you need a space for added accountability, community, access to me and all of my habit hacking secrets to keep your healthy habits going! *** 2022-05-3117 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietHABIT HACK THURSDAY: Does Your Schedule Feel Chaotic? Learn How to Plan Your Week as a Weekly Habit (PLUS A SPECIAL ANNOUNCEMENT!)If you feel like your schedule is out of control, then this habit hack will help! Scheduling time to actually schedule out your next week, gets all of the clutter out of your head and leads to less overwhelm! Join our free workshop next Wednesday 5/11 at 12pm EST live or during the replay to chat about How to Stop Over-Preparing and Just Get Started! BIG ANNOUNCEMENT: Do you need help with continuing to take care of your own health in your busy life, but you can't seem to make your healthy habits stick long term? This i...2022-05-0514 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 122: Ever Think You Have ADHD? Habit Strategies for the ADHD Mom with Patricia Sung of The Motherhood in ADHD PodcastIf you have ever found yourself wondering that perhaps you have ADHD tendencies (I have!) due to forgetfulness, feelings of overwhelm, not keeping up with your to do list (just to name a few) then check out today's episode with Patricia Sung of the Motherhood in ADHD Podcast! Regardless if you have ADHD or not, Patricia shares some practical tips to help you rewire your brain to make new habits a little easier to begin and stick with! **** Today is also the last day of the Black Friday Sale! YOU CAN USE THE CO...2021-11-2955 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 113: What Does Mindful Eating Mean? Tips to Be More Aware of What You Put In Your Body and WhyWe've all heard the term, MINDFUL EATING. But what does that exactly mean? Listen in to a live coaching call I recently did in my client community answering this question and addressing how emotional eating and hunger cues can allow you to be more mindful of WHAT you put in your body and WHY. *** FREE STUFF: Self Transformed At Home 3 Day Workout Plan! -Want to know more details about Whole30 and my coaching philosophy? Attend my free webinar to take a deep dive into if the Whole30 is right for you...2021-09-2018 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 112: Who Do You Want To Become? Tips for Identity Habits & How They Can Help When You Lose MotivationBehavior change comes from outcomes-the process (habits)-and then most importantly--your new identity in yourself--HOW YOU WANT TO FEEL AND WHO YOU ARE. When you build identity-based habits, you focus on who you wish to become--that is much more powerful and sustainable in your transformation! *** FREE STUFF: Self Transformed At Home 3 Day Workout Plan! -Want to know more details about Whole30 and my coaching philosophy? Attend my free webinar to take a deep dive into if the Whole30 is right for you and learn more about my Whole30 Anytime Course (including some...2021-09-1315 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 107: Always Feeling Exhausted? 10 Quick Tips for More Energy!I hear from my community ALL THE TIME that they wish they had more energy. Always feeling exhausted, overwhelmed and tired is no way to live your life (and makes self care seem impossible.) These 10 simple and quick tips to boost your energy are a great first step! *** FREE STUFF: Self Transformed At Home 3 Day Workout Plan! -Want to know more details about Whole30 and my coaching philosophy? Attend my free webinar to take a deep dive into if the Whole30 is right for you and learn more about my Whole30 Anyt...2021-08-0911 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietBONUS: Should You Workout During a Whole30? My Answer Might Surprise You!As folks are enrolling in the Whole30 Anytime Course and chatting about Whole30 all month on the show, I have gotten the question--"Should I Workout During a Whole30" a lot! As a Whole30 Certified Coach and NASM Certified Personal Trainer--I'm answering this question for you today! Listen in if you're considering a Whole30 and want to start or keep up your workout routine! *** I'm chatting all things Whole30 the month of July and you can save $50 off this month of the Whole30 Anytime Course with the code "JULYWHOLE30" at checkout! *** FREE...2021-07-2910 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietBONUS: Never Been Successful At Meal Prep? These 3 Tips Will Help from the Easy Meal Prep for Busy Women FREE WorkshopEvery month I host a free mini workshop in my free Facebook community! This month, the girls voted on chatting about MEAL PREP! Listen in (and don't forget to join the community too!) to hear how to overcome family meals, picky eaters, consistency and finding the TIME to meal prep! *** FREE STUFF: Self Transformed At Home 3 Day Workout Plan! -Want to know more details about Whole30 and my coaching philosophy? Attend my free webinar to take a deep dive into if the Whole30 is right for you and learn more about my Who...2021-07-2325 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 104: 4 Easy Steps You MUST Do to Prep for Whole30 Success (tips from a Whole30 Certified Coach!)Friends, in order to have a successful Whole30 you have to prep for it! These 4 steps to prep for your Whole30 (from a Whole30 Certified Coach--me!) will help you get to Day 30 and into your Food Freedom! *** My monthly mini workshop is happening inside of my Free Facebook Community on 7/21! We'll be chatting about Easy Meal Prep for Busy Women! You won't want to miss it I'm chatting all things Whole30 the month of July and you can save $50 off this month of the Whole30 Anytime Course with the code "JULYWHOLE30" at checkout! 2021-07-1911 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietBONUS: Why You Shouldn't Skip Your Whole30 Reintroduction (Learn from my mistakes!)The Reintroduction is a step most people skip when completing their Whole30. Friends--don't skip this step! In this quickie episode, I'm sharing the 3 reasons why you shouldn't skip your Whole30 Reintroduction and how I actually skipped it and after my very first Whole30 and what I learned from that! My monthly mini workshop is happening inside of my Free Facebook Community on 7/21! We'll be chatting about Easy Meal Prep for Busy Women! You won't want to miss it I'm chatting all things Whole30 the month of July and you can save $50 off this month of the...2021-07-1513 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 102: Want to Change Your Eating Habits? 3 Tips to Help You Change Your Habits & Relationship with Food—Plus a Whole30 Discount!Want to Change Your Eating Habits? Today I'm sharing 3 simple tips that will help you evaluate your habits around eating, what triggers emotional eating and how you can replace unhealthy eating habits with new healthy habits! **PLUS a Whole30 Anytime Course Discount!** *** FREE STUFF: Self Transformed At Home 3 Day Workout Plan! -Want to know more details about Whole30 and my coaching philosophy? Attend my free webinar to take a deep dive into if the Whole30 is right for you and learn more about my Whole30 Anytime Course (including some bonus upgrades!)...2021-07-0615 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietCONFIDENCE BOOSTER BOOTCAMP DAY 3 of 3: Unlearning From Your Past "Failures" to Live Out Your Most Confident Life!Get a behind the scenes listen to my free 3 day workshop, CONFIDENCE BOOSTER BOOTCAMP inside of my Free Facebook community. To celebrate the launch of SELF TRANSFORM U: THE COURSE. I'll do be doing a giveaway for one person to win the course during the workshop! You can also use the code CONFIDENCE at checkout to receive $50 off of STU! Day 3: We put it all together today! Unlearning from your past views on self care and helping you redefine what taking care of yourself really looks like & making it stick with proven habit strategies! Come join u...2021-06-2525 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietCONFIDENCE BOOSTER BOOTCAMP DAY 2 of 3: Eat & Move Like You Love YourselfGet a behind the scenes listen to my free 3 day workshop, CONFIDENCE BOOSTER BOOTCAMP inside of my Free Facebook community. To celebrate the launch of SELF TRANSFORM U: THE COURSE. I'll do be doing a giveaway for one person to win the course during the workshop! You can also use the code CONFIDENCE at checkout to receive $50 off of STU! Day 2: we covered the mental health benefits of eating & moving like you love yourself and when you take care of your body and change the way we view fitness & nutrition--that helps with body confidence! Come joi...2021-06-2427 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 98: My TOP Habit Secrets & Strategies! My Interview on The Stefanie Gass ShowFriends--these are my top habit secrets and I'm sharing them with you! Checkout this interview I did on The Stefanie Gass Show! Stef is actually my coach and mentor and overall amazing person and I was so honored that she asked me to come on her show and share how these habit strategies can help you make a lifestyle shift that will stick for life! *** FREE STUFF: Self Transformed At Home 3 Day Workout Plan! -Want to know more details about Whole30 and my coaching philosophy? Attend my free webinar to take a d...2021-06-0735 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 96: 5 Tips To Help You Actually Like Working Out!I've heard this from loved ones and even my own clients--they wished they liked to workout but they don't! These 5 tips will help you change your view on working out and make it a habit that will help you with your inside/out transformation. Make sure you stick around to the end of the episode to hear a bonus tip! *** FREE STUFF: Self Transformed At Home 3 Day Workout Plan! -Want to know more details about Whole30 and my coaching philosophy? Attend my free webinar to take a deep dive into if the...2021-05-2412 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 92: Have an Extra 10 lbs. to Lose, But Also Want to Break Up with the Scale? This is the episode for you!Let's face it...the scale is super emotional. How could just numerical data wreck such havoc on our self esteem? It's ok to check on the data from the scale when you're in the process of losing weight, but you have to come to it with the right mindset. I'm breaking down all of the factors we need to keep in mind when it comes to our actual weight and other factors to focus on instead (like NSV's), food freedom, movement, your actual WHY & long term goals when you're on your own transformation journey. *** Habit Br...2021-04-2617 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietBONUS: Should I Have a Cheat Day? 3 Tips to Help You Start Eating More Mindfully Stop the Yo-Yo DietingI recently had a client ask if they should have a cheat day and my response--"If ya want to!" Your Food Freedom looks different from mine and is personal to your, ok? One cheat day won't totally derail you, but I'm sharing how this mentality over time just isn't really that sustainable in regards to your relationship with food. Here's 3 tips to help you start eating mindfully and enjoying some cookies or a marg when it's worth it for you! *** -Free Self Transformed At Home 3 Day Workout Plan! -Ready to stop dieting and...2021-04-1510 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 90: Transform Quickie Tip: 3 Hacks to Create 30 Minutes More of Free Time a DayEver said, "I don't have enough time?" Me too! Lots and lots of times, actually! Listen in to hear 3 simple hacks to create 30 more minutes of free time a day! What could you do with an extra 30 minutes to yourself a day? Maybe fit in a little self care? Hmm, I like that idea! *** -Free Self Transformed At Home 3 Day Workout Plan! -Ready to stop dieting and find your own version of food freedom? Then you’re probably ready for my Whole30 Anytime Course! -Want to know more details about Whole30 and my c...2021-04-1210 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietBONUS: 3 Reasons You're Not Sticking with Your Fitness PlanI just finished a 9 week fitness program (well, it was longer than 9 weeks, because--life!) and felt inspired to share the 3 Reasons You're Not Sticking with Your Fitness Plan. Trust me, I've started and stopped plenty of times and it feels so good to see something all the way through! *** -Free Self Transformed At Home 3 Day Workout Plan! -Ready to stop dieting and find your own version of food freedom? Then you’re probably ready for my Whole30 Anytime Course! -Want to know more details about Whole30 and my coaching philosophy? Attend my fr...2021-04-0808 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 88: Transform Quickie Tip: How to Find Your Soulmate Workout and Actually Start Enjoying Working OutDo you have a soulmate workout? If you're not sure what that means, then more than likely you don't! That's ok, girl! Fitness should be joyful movement and it such a high form of self care. Today I'm sharing a few tips to help you find your own soulmate workout and actually start enjoying working out! *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes and I’d love to see you in class--invite a friend and let’s get moving! Sign up HERE. (*by appointment only for live classes or subscribe for monthly vi...2021-03-2914 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietDay 3: Debunking Self Care Workshop: Why Your Self Esteem & Confidence in Yourself Doesn't Need to Be Validated By OthersI'm hosting a 3 day LIVE Debunking Self Care Workshop inside my Facebook group! Each day includes a fun 15 minute workout and then a quick chat on reactive vs. proactive self care. Day 3: we are in the growth zone and soon you will see massive self transformation because your base is strong by taking care of your basic self care needs! To take it to the next level, I share some action items to actually LOVE YOURSELF and build up your own confidence and self esteem (and why validation from others doesn't matter in the process.) *** 2021-03-1819 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietDay 2: Debunking Self Care Workshop: Elevate Your Emotional Health By Cultivating Your Friendships, Your Intimacy with your Partner and Even Your Faith!I'm hosting a 3 day LIVE Debunking Self Care Workshop inside my Facebook group! Each day includes a fun 15 minute workout and then a quick chat on reactive vs. proactive self care. Day 2: we focus on our emotional health in particular the desire to be love, give love and feel like you belong. We chat about being intentional with your relationships including your friends, your partner and even your FAITH. *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes and I’d love to see you in class--invite a friend and let’s get m...2021-03-1719 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietDay 1: Debunking Self Care Workshop: Why Does Your Nutrition, Sleep and Movement Matter So Much?I'm hosting a 3 day LIVE Debunking Self Care Workshop inside my Facebook group! Each day includes a fun 15 minute workout and then a quick chat on reactive vs. proactive self care. Day 1: we focus on our basic foundational physical needs and how when those needs aren't met, it's nearly impossible to have any kind of transformation or energy to put into anyone else! *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes and I’d love to see you in class--invite a friend and let’s get moving! Sign up HERE. (*by appo...2021-03-1632 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietWelcome to SELF TRANSFORMED! Redefining self care through simple fitness, nutrition, and mindset habits for busy working moms!Welcome to the SELF TRANSFORMED PODCAST! Redefining self care through simple fitness, nutrition, and mindset habits for busy working moms! Today is the day I reveal the new name of the podcast and why I changed the name of the show. I still believe that self care isn't selfish, but we're redefining self care moving forward to reach more women. I'm so thankful for you being on this journey with me! *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes and I’d love to see you in class--invite a friend an...2021-03-1515 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 85: Self Care Quickie Tip: I’m Doing The 75 Hard Challenge! How to do This Hardcore Challenge Safely.Have you heard of the 75 Hard Challenge? It's a hardcore physical and mental challenge. I've seen many posts about it since the new year and some friends brought it up to me last week. I'm turning 40 this year and I've been looking for a few challenges this year for myself and this will be my 1st one! I did a little more research on it and with today being March 1st (and it's a Monday--I love starting something on a Monday) I'm starting the 75 Hard Challenge today! However, I'm doing it in a more safe way. Listen in to hea...2021-03-0117 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietBONUS: What Not To Do When Patiently Waiting for Your Dreams: My Journey to Becoming an Orangetheory CoachHere's a quick bonus for you where I'm sharing my journey to becoming an Orangetheory Coach! I knew I was going be coaching there since my first time taking a class there, but I ahd to wait. Group fitness has always been my passion, but after taking a break because #selfcare I had to wait for it to be the right timing to go back to it. Listen in for this quick bonus episode with a couple of inspiring tips on being patient and not compromising in order to reach your goals. *** -Let’s workout toge...2021-02-1709 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 83: Self Care Quickie Tip: 5 Tips To Show Yourself Love this Valentine's Day I've shared before about how you can't have self care without self love. Since we're in the midst of Valentine's Day and I know you're always showering your family with love, here are 5 tips to actually show YOURSELF love not just during Valentine's Day but every day! (BONUS: these are super easy and won't take a lot of time!) *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes and I’d love to see you in class--invite a friend and let’s get moving! Sign up HERE. (*by appointment only for live classes or s...2021-02-1511 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 81: Self Care Quickie Tip: 5 Tips for Creating the Future Life You WantWe all have big goals and dreams for our future, but do you really believe that those dreams will come true? We have to take action and truly believe in ourselves! These 5 tips will help you start taking action today to manifest and ask for what you want in your life today to create the future life of your dreams. *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes and I’d love to see you in class--invite a friend and let’s get moving! Sign up HERE. (*by appointment only for live classes o...2021-02-0110 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 79: Self Care Quickie Tip: 6 Easy Steps to Stay Motivated and Reach Your GoalsWe're 1/2 way into January of the New Year and you might have started off very strong with your goals and very motivated, it is likely you motivation has been fading since January 1st. Why? Well, because life happens! So today I'm sharing 6 easy ways to help you stay motivated and reach your goals! *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes and I’d love to see you in class--invite a friend and let’s get moving! Sign up HERE. (*by appointment only for live classes or subscribe for monthly video on demand cla...2021-01-1913 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 77: Self Care Quickie Tip: Top 10 Personal Development App's for 2021Happy 2021! It's a New Year and I wanted to share my top 10 personal development app's that I personally use and recommend to my clients. Make sure to take notes and join me over in my free Facebook community to continue to conversation together! *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes and I’d love to see you in class--invite a friend and let’s get moving! Sign up HERE. (*by appointment only for live classes or subscribe for monthly video on demand classes) -Ready to stop dieting and find your ow...2021-01-0419 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 75: 5 Ways Whole30 Can Be A Form of Self CareWhole30 was the beginning of my own wellness journey and just the momentum I need to begin finding my own version of self care. It was about SO MUCH MORE THAN FOOD so today I'm sharing 5 ways that the Whole30 is a form of self care. *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes and I’d love to see you in class--invite a friend and let’s get moving! Sign up HERE. (*by appointment only for live classes or subscribe for monthly video on demand classes) -Ready to stop dietin...2020-12-2112 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 74: How Your Physical Health Impacts Your Emotional Health with Julie FreedKeeping with our Whole30 theme this month with the January Whole30 quickly approaching, this was such a great deep dive into how our health is ever changing and the way we feel physically can impact us emotionally. This is important to think about when considering making a change with your habits & relationship around food or any wellness journey. Julie Freed is a fellow Whole30 Certified Coach, a triathlete, NCP fitness competitor, Keto Coach and Certified Yoga & Meditation Instructor. She became extremely passionate about creating a deeply fulfilling, and healthy lifestyle for her yoga students and nutrition clients. Sh...2020-12-1449 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietBONUS: My New Whole30 Anytime Course is here! Lose the overwhelm, stress, and diet mentalityMy new & improved Whole30 Anytime Course is now LIVE! After coaching my Whole30 clients the past couple of years, I've been able to create a new course geared at helping you have a fail proof Whole30 focused on self care, habits and above all--food freedom. Want to know more details about Whole30 and my coaching philosophy? Attend my free webinar to take a deep dive into if the Whole30 is right for you and learn more about my Whole30 Anytime Course (including some bonus upgrades!) *** -Let’s workout together! I’ve launched my Virtual G...2020-12-0910 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 73: Self Care Quickie Tip: 5 Tips to Overcome Mom Guilt Today I'm sharing 5 tips to overcome mom guilt on the show. Let's face it...mom guilt is real. It comes and goes, but we can't let ourselves get consumed by it. (SPOILER: Self care is a big part of letting go of mom guilt!) *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes and I’d love to see you in class--invite a friend and let’s get moving! Sign up HERE. (by appointment only) -Want to start creating your own Self Care Routine? Checkout my SELF CARE FREEBIE! -Join our...2020-12-0713 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietBONUS: 3 Tips to Help You Be More GratefulI know, friend. This Thanksgiving looks different for so many of us this year, but that doesn't mean we can't be grateful. Here's 3 quick tips to help you be more grateful. I am so grateful for you being here and listening to the show every week. *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes and I’d love to see you in class--invite a friend and let’s get moving! Sign up HERE. -Want to start creating your own Self Care Routine? Checkout my SELF CARE FREEBIE! -Join our...2020-11-2505 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 71: Self Care Quickie Tip: 7 Tips To Help You Get Back on Track When Habits DieLast week we talked about how to make new habits stick, and we're going to continue the conversation this week because let's face it--we're all humans and sometimes habits fade away. So I'm sharing my own personal story of how some new self care habits have faded away and the 7 questions to ask yourself to get yourself back on track (or just lose the habit if it truly wasn't serving you!) *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes and I’d love to see you in class--invite a friend an...2020-11-2315 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 70: How To Make New Habits Stick with Kim Barnes JeffersonEver keep starting new habits on Monday and then by Friday they're gone? Me too! That is until I figured out how to make habits stick and created a solid self care routine that helps me now thrive. Today on the show, Kim Barnes Jefferson, of the Fit Girl Magic Podcast is giving us so many great tips to help make those habits stick! About Kim: Kim Barnes Jefferson is the host of the Fit Girl Magic podcast and creator of the REPS Formula. She helps women over 40 break the healthy lifestyle rules to...2020-11-1643 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 69: Self Care Quickie Tip: How To Know When You Need a Rest DayRest is best, right? So why is it so hard to listen to our bodies and take a rest day? And I'm not talking just resting from your workouts--you need to build in rest to your life as well. So check out these 5 tips to know when you should take a rest day! Happy resting! *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes and I’d love to see you in class--invite a friend and let’s get moving! Sign up HERE. -Want to start creating your own Self Care...2020-11-0911 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 67: Self Care Quickie Tip: How to Make More TimeWhat is the biggest challenge I hear from my super busy clients and ladies in my community when it comes to self care? Finding TIME! There is never enough hours in the day to get all the things done and make yourself a priority too, right? Well, what if I told you that you could make more time? In today's episode, I'm sharing my top tips on how to make more time. You can do this, friend--you just have to take action! *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes a...2020-10-2615 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 66: Stop Defining Your Worth by the Number on the Scale with Emily CoffmanMany women (including myself) struggle with body confidence. This can stem from thinking you need to weigh an ideal number on the scale. SPOILER ALERT: no one else cares about how much you weigh, except you! In this episode, I'm chatting with Emily Coffman--host of the Girls Gone Healthy Podcast about her struggle with the scale and how you can define your worth and your own version of healthy in other ways that are way more productive and positive. Emily is a retired D1 athlete who educates and empowers girls to take control of their healt...2020-10-1936 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 65: Self Care Quickie Tip: The Social Dilemma & Social Media DetoxHave you seen the Netflix documentary, The Social Dilemma? Whoa. Pretty alarming, right? We already know social media is addicting, but today on the show I'm sharing an amazing self care tip that I have personally been implementing--a social media detox every weekend! I also share 3 ways a social media detox can be good for your mental health! *** -Let’s workout together! I’ve launched my Virtual Group Fitness classes and I’d love to see you in class. All classes are FREE in October--invite a friend and let’s get moving! Sign up HERE. -Want to...2020-10-1209 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 64: Organizing Your Life with Brooke LockettEver call yourself a HOT MESS? Ever feel like you can't get off the hot mess express and your life feels super chaotic? I get it, I've been a hot mess before but I don't own that title. Habit change & organization needs to happen! Today's guest Brooke Lockett of RSVP Radio with Brooke Lockett is sharing how to organize your life to help you get off the hot mess express. Brooke was also so kind to gift to you a free download of 5 Healthy Habits for a Busy Schedule. *** Don't forget to use the...2020-10-0537 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietSURPRISE BONUS: EXCITING ANNOUNCEMENT--FREE VIRTUAL GROUP FITNESS!I am so excited to finally share that I will be offering FREE Virtual Group Fitness classes starting October 5th! Getting back to teaching group fitness has been a goal for 2020 (and well, then all the things happened and teaching group fitness wasn't the best idea in 2020.) But I've missed it so much and finally found a platform to help me teach these class and have connection with my attendees (and it's super easy!) Classes will be weight training, HIIT, Tabata focused but all with a moment of intention/gratitude at the beginning of...2020-10-0107 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 63: Self Care Quickie Tip: Toxic PositivityHave you ever experienced Toxic Positivity? In this self care quickie, I'm sharing what Toxic Positivity is and how you can overcome this if someone is spreading toxic positivity your way or if you've been guilty of it yourself. *** -Want to start creating your own Self Care Routine? Checkout my SELF CARE FREEBIE! -Ready to start your Self Care journey and stop feeling so BLAH?!?! I get it...that’s how I used to feel until I crafted my own Self Care routine. Head over to my website to learn more and connect with...2020-09-2815 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 61: Self Care Quickie: Taking a HOLISTIC approach to your health & self careI recently watched the documentary HEAL on Netflix and was blown away and couldn't stop thinking about taking this holistic approach to your health and every day self care. In short, this doc is all about the power of the mind--your thoughts, beliefs, emotions all have an impact on our health. In this Self Care Quickie, I share my biggest takeaways and how you can take a holistic approach when it comes to your own health and self care. *** -Want to start creating your own Self Care Routine? Checkout my SELF CARE FREEBIE! -R...2020-09-1411 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 60: The Benefits of Moving Your Body with Angi Grant of The Indy Fitness FestivalFitness is one of the pillars of self care that I teach my clients and I'm so excited to be talking about the benefits of moving your body with Angi Grant, the founder of the Indy Fitness Festival! The Indy Fitness Festival is a gym/studio crawl happening in Indianapolis September 17th-20th and you can save 10% off your 1, 2, or 3 day pass with the code emilyfitfest10 at checkout! *** -Want to start creating your own Self Care Routine? Checkout my SELF CARE FREEBIE! -Ready to start your Self Care journey and stop...2020-09-0838 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 59: Self Care Quickie Tip: 3 Reasons Why You Shouldn't Do a Whole30Whole30 was the catalyst to changing my life back in 2015 and the start of my self care journey. As a Whole30 Certified Coach, I've been able to successfully help my clients in a holistic way to start with the way they're eating, but then focus on mindset, self care (of course) and food freedom to lead a life full of self love after their Whole30. However, I've also seen a lot of folks start a Whole30 who maybe this just wasn't the right fit for them so I'm sharing my top 3 reasons why your shouldn't do a W...2020-08-3113 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 57: Self Care Quickie: What I have learned after 1 year of podcasting (VULNERABILITY ALERT!)Happy 1 Year Anniversary to The Self Care Isn't Selfish Podcast! I'm sharing the top 5 things I have learned after 1 year of the show including a big vulnerable insight that I'm hoping to improve on moving forward on the show. Thank you all so much for listening and cheers to 1 year of podcasting and many more to come! I'm so very grateful. *** -Want to start creating your own Self Care Routine? Checkout my SELF CARE FREEBIE! -Ready to start your Self Care journey and stop feeling so BLAH?!?! I get it...that’s how...2020-08-1713 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 56: EFT Tapping with Casey VanputtenEver heard of EFT (Emotional Freedom Technique) Tapping? Getting ready to open up the dam and let all of those emotions out! Today's guest is Casey Vanputten, a Certified EFT Practitioner and mama bear to two kiddos of her own. Casey is passionate about equipping other moms with the powerful tool of EFT so that they can move from feeling anxious and overwhelmed, to feeling calm and in control. Casey shares her story with us and how she found EFT and even did a free session with me. This is such a great self care tool to add...2020-08-1049 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 55: Self Care Quickie Tip: My Cold Shower Experiment UpdateI did it! In the month of July, I launched my own Cold Shower Experiment after hearing so much about the benefits of the ice cold for you not only mentally but also physically. In today's episode, I'm sharing what I've learned after a month of cold showers & how this has become part of my self care routine. *if you're curious why I decided to start my cold shower experiment, go back and listen to Episode 50! *** -Want to start creating your own Self Care Routine? Checkout my SELF CARE FREEBIE! -Ready to s...2020-08-0313 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 52: Self Care Quickie Tip: Community & ConnectionToday in this self care quickie tip, I'm sharing the health stats behind the importance of community & connection. (and a quick update on my cold shower experiment!) We CRAVE community & connecting with others! It's a huge part of self care that we neglect sometimes. That's why I have created our own Self Care Isn't Selfish Podcast Community! Join us in our FREE Facebook group where we are continuing the conversation from each's weeks episode of the show and just sharing real life with each other. *** Don't forget to use the code "emilynichols22" at Nutp...2020-07-2011 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 50: Self Care Quickie Tip: How to Create New Habits--like Cold ShowersIn this self care quickie tip episode, I'm sharing the ways I create new habits to add to my self care routine. I have decided to change up my own self care routine and have started adding cold showers as of July 1st! Listen in how I share my method and how you can too (and why in the world I'm freezing in the shower every morning!). I'll share more of my cold shower journey over the next month so stay tuned and make sure to follow me on social media as well! Here are all of t...2020-07-0610 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 48: My Conversation with the Indy MompreneursI am often asked to be a guest speaker in various female groups, and this time you get to hear my conversation (via Zoom) with the Indy Mompreneurs. We chat about my story of finding self care and do a little mini coaching session at the end--we talk about burn out, community and how to craft your own self care routine! Tune in for this behind the scenes conversation! If you have a group interested in hearing from me, shoot me a message at: coachemilynichols@gmail.com to chat! *** Don't forget to...2020-06-2235 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 47: Building Community & Avoiding Burnout with Steph WeberThis week, I'm chatting with Steph Weber--a brand coach and marketing strategist that helps small businesses, creatives, and influencers create a brand that captivates and converts. Steph has done an amazing job of building community and shares how you can do this too...all by starting with your mindset. You all now, how much I coach on community as part of self care so for sure listen up! We also chat more about burnout and how you can avoid it by making yourself a priority first! *** Check out my friends at The New Primal for Whole...2020-06-1535 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 46: Self Care Quickie--What can we do?This has been a super heavy week in our country to say the least with the murder of George Floyd and I didn't know exactly what to say, but know it's wrong to say nothing. So...I'm just sharing today ways that I'm taking ACTION and hope to inspire you to do the same. I am also sharing some podcast recommendations from women of color that I have been listening to in order to understand other perspectives more in the self care, health/wellness, and mental health realm. I also want just want to support them and th...2020-06-0805 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 44: LIVE Self Care Coaching Call & 10K GIVEAWAY!Hey, ya'll! I'm giving you another sneak peak into what a Self Care Coaching Call looks like with me (stay around till the end where I share a couple of bonus tips!!) And here's an exciting announcement.... This week, the show is hitting 10,000 downloads!!!! I am so grateful to you all for listening and I hope you are inspired to really start putting yourself first without the guilt and feel amazing by creating your own version of self care. To celebrate, I'm doing a GIVEAWAY for a FREE Self Care Coaching Call with me! Here's how...2020-05-2635 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 41: Self Care Quickie Tip: You Can Do Hard ThingsFriends! I did something really hard and I wanted to share how doing hard things can have such a positive impact on your life (even if you don't succeed the first time!) As you know, I've been taking a break from teaching group fitness and I miss it so much (but, #selfcare) I needed to take a break for a bit. I've been wanting to get a Personal Training Certification to up my credentials and for my own personal education so I've been studying to take the NASM CPT Certification Exam! I hate tests. I'm not...2020-05-1109 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 40: Living a Cleaner Life with Stacey HeinyWhat does is mean to live a "clean lifestyle?" Today, my guest Stacey Heiny, will be sharing what that means to her and gives some amazing tips on how you can start taking steps to living a cleaner life! Stacey is a lifestyle wellness mentor specializing in environmental aspects that impact our health. This includes the food we eat to decrease chronic illness all the way to chemicals in the home and how each aspect plays a roll in our well-being. Stacey also passionately works and advocates for Beautycounter: a company whose mission is to get safer pro...2020-05-0445 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 39: LIVE Self Care Coaching Call, How to Start & End your DayThis is the first of many LIVE Self Care Coaching Calls I'll be sharing with you to give you all a behind the scenes sneak peek of working with me as a Self Care client! My client today is Shelby...she already has some really great habits in place and it was wonderful to talk it out together. We tweaked a couple of things that she is already doing (habit stacking) to help her start AND end her day with gratitude! *** Checkout my SELF CARE FREEBIE! Ready to start your Self Car...2020-04-2734 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietBONUS: FREE Resources & Self Care Tips from Indy Female Business OwnersWith the quarantine going on, I wanted to find a way to help other local female business owners so I decided to invite a few to com on the show today to share what FREE services they are offering right now and their very best SELF CARE TIPS. The overarching theme was making sure to take care of your mental, emotional and physical health right now. Also, showing kindness and love during such an uncertain time can go a long way. I loved each of their perspective's and the resilience they are all showing! So inspiring! Lis...2020-04-2322 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 38: Chasing Healthy vs. Chasing Skinny with Jennifer JoffeI adore my guest and her story on this week's episode. Jennifer Joffe is a Certified Holistic Health Coach who specializes in helping women, particularly obese women, redefine their relationships with food, while learning self-love and self-acceptance. Jennifer and I have a conversation about how she stopped chasing skinny and started chasing healthy. She decided to choose JOY over FEAR and that's when the magic happened. **You have choices in your life too, friend. Choose wisely.** After losing more than 100 pounds and completing a journey from compulsive over-eating and self-hate to self-love, Jennifer’s own story in...2020-04-2048 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 37: Self Care Quickie Tip: Physical Distancing vs. Social IsolationI got to do something really cool this week for work--I had the opportunity to interview Glenn Close (the founder of our organization) & Kevin Love of the Cleveland Cavaliers and get their perspectives on self care! My biggest takeaway from our conversation: connection is so important right now and there is a big difference between physical distancing and total social isolation. Connection is huge part of self care (and also part of my 3 tier coaching system!) & I'll share ways you can still stay connected even during the quarantine. Kevin shared this article with us that I re...2020-04-1317 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 36: Running the Race of Life with Lindsey HeinI have a love/hate relationship with running, but find so much inspiration from fellow Indy podcaster, Lindsey Hein, and her show I'll Have Another. I really look up to Lindsey and I was so excited to have her on the show! Running provides so many great metaphors for life and we'll chat about this on our episode today. Everything from running, to motherhood, being an entrepreneur and more. You don't have to be a runner to be inspired by this conversation! My takeaways changed after we recorded this episode due to the Corona Virus and t...2020-04-0658 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 35: Self Care Quickie Tip: Good EnoughI have heard Melissa Urban say this phrase many times, and I think right now it applies more than ever: "Let good enough, be good enough." During this COVID-19 quarantine time, you don't have to strive for perfection--let good enough, be good enough. I'll share a few ways you can do this via your self care routine, food freedom or Whole30 and in other areas of your life. We're all in this together, friend. *** Did you hear? I'm now offering SELF CARE COACHING! Head over to my website to learn more and connect with...2020-03-3009 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 34: Living with MS & Self Care with Kristi HujikKristi Hujik is a coach through and through! Kristi is a Whole30 Certified Coach in Winter Garden, Florida and can be found behind the scenes at Golf Channel as a Coordinating Producer of News, where she is affectionately known by many as “coach” and she also teaches a variety of group exercise classes. Whole30 has been a part of her life since being diagnosed with Multiple Sclerosis in January of 2017. She believes in bringing together the four parts of life you can control - exercise, sleep, attitude, and nutrition. Kristi shares her MS journey with us, tips on how...2020-03-2340 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietBONUS: Self Care FREEBIE & tips to help during the Corona Virus quarantineFriends, I felt compelled to do a quick BONUS episode for you all reminding about the importance of self care right now during the corona virus quarantine. Schedules have changed, anxiety has set in and your kids are at home doing e-learning (God bless all the teachers!) It will be more important than ever to pour into yourself in order to be able to pour into others. To help you do this, I've created this FREEBIE Self Care Checklist with my proven 3 tier coaching system to help you stay accountable and keep your self care ro...2020-03-1905 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 33: Self Care Quickie Tip: Self Serving vs. Self CareThis show is called the Self Care Isn't Selfish Podcast, right?!?! Well, on this quickie I'm sharing how self care does has limits and when it can be self serving meaning it's underlying intent is to be selfish or at the expense of others. That is not true self care, friend. **** Did you hear? I'm now offering SELF CARE COACHING! Head over to my website to learn more and connect with me so you can get started with proven 3 tier Self Care system to help you feel your best. (you can also listen back to episo...2020-03-1609 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 32: Sharing Your Story through Music with Bri DimitEveryone has a story, but authentically sharing it can be hard. that's where my guest, Bri Dimit, comes into play. Bri Dimit is a Storytelling Musician and Speaker based out of Indianapolis, inspired by life experiences. She interviews individuals based on their experiences and shares those stories along with her own through her music. Taking a moment in time, a feeling, or struggle and shedding light on the strength and power in those moments is her mission. I loved our conversation about how she goes through the creative process of writing and producing a song to...2020-03-0931 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 31: My Story of Self Care Abuse & AN EXCITING ANNOUNCEMENT!!No rest days, eating the foods that I know didn't make me feel my best (physically and mentally) and not connecting with others and positivity in my life. I wasn't living my best life and was not keeping my self care routine simple. When looking back at my life over the past 18 months, I realized I was abusing my self care routine and taking it TO THE MAX to compensate for the stress and confusion I felt over my job. So...I left my job. I found a new one and then returned to my simple self c...2020-03-0219 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 30: Self Care for Caregivers with Amanda ClarkBeing a caregiver for a loved one going through a serious illness (such as cancer) is a 24/7 job. No breaks and lots of stressors--emotionally, physically, financially and on and on. However, caregivers need to take care of themselves as well. My guest today is helping caregivers do just that. Amanda Clark is the founder of The Cocktails & Chemo Foundation, an organization started in honor of her late husband Joe. Their mission is simple: Caring for Caregivers. But the issue is much more complex as she works to change the narrative to encourage caregivers to pursue sel...2020-02-2440 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 29: Self Care Quickie Tip: Self Love vs. Self CareWe're just coming off of Valentine's Day so I thought this would be perfect timing to talk about SELF LOVE VS. SELF CARE. So what's the difference? You can't fully get all of the benefits of your self care routine, if you don't love yourself. I'm sharing a few traps that we all fall into (me included!) and how to overcome those to fully love yourself. **** *Don't forget! Whole30 helped me find my own version of self care and I want to help you achieve that as well. Through my EAT, MOVE, LOVE coac...2020-02-1710 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 28: Morning & Evening Routines as Self Care with Rachel RiveraDo you have a morning and evening routine? Or do you just fly by the seat of your pants? That used to be me too, but once I figured out how these habits set me up for success, they eventually became routines that I crave in order to thrive. Today's guest is my friend and fellow Whole30 Certified Coach, Rachel Rivera. Rachel lives in southern Connecticut with her husband & is currently coaching her clients through Whole30 while studying to become a Personal Trainer. Rachel found the Whole30 while struggling with infertility, and she wanted to optimize her healt...2020-02-1034 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 21: My Husband's Transformation StoryI'm so excited because today I have my first male guest...my husband, Dustin Nichols! I really wanted to get him on the show because he has an amazing transformation story. From sleep deprived, unhealthy physically and mentally to qualifying for the Boston Marathon...I know you'll be inspired by his story and I hope you'll share this with a loved one in your life too who needs to hear the male perspective on the importance of your health. Dustin's transformation began 2015 when we did our very first Whole30 together, and seriously friends...it changed our family's life...2019-12-3047 minHabit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti DietEpisode 20: Self Care Quickie Tip: Self Care OverwhelmSelf Care is having it's own moment right now. However, I also think it's getting a bad reputation and can be a bit overwhelming too. In this Self Care Quickie Tip episode, I'm sharing 3 tips to lose the self care overwhelm and dial in to find your own personal version of self care. *** *Don't forget! Whole30 helped me find my own version of self care and I want to help you achieve that as well. Through my EAT, MOVE, LOVE coaching philosophy I help my clients find their own version of self care starting with Whol...2019-12-2308 min