Did your mom ever tell you to each your veggies? Mine sure did, and I was a picky eater! This is one of the food freedom challenges I hear from my 1:1 clients! Over the years, I've really learned to love eating vegetables and realizing the way I prepared them helped big time and making the habit super simple is what has made this habit stick for me! Listen in to hear why veggies are so important for our gut health (hello, fiber!) and 5 habit hacks and 2 habit loops to ...

Do you feel very chaotic and unproductive? If you feel like your to do list is never ending, but you never actually get anything done on it then this tip will help! We're going to use the Ivy Lee Method to simplify and prioritize our days, but we'll take it another step further and habit hack it with that atomic habits for women philosophy so you'll feel amazing and productive and confident!Need some healthy habit ideas and a simple 3 step process to implement those habits? ...

Here'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 wor...

Happy Mother's Day, mama! I hope you had a lovely day with your family! Or maybe it wasn't so perfect? Maybe there was tears (maybe from your kids and/or you), and life just feels heavy. I get it! You carry a heavy load--that invisible load, right? However, I want you to know how important your role and influence is as MOM. We extend so much grace to our loved ones, grace from the Lord, but we don't ever give ourselves grace! Today we're chatting abou...

I 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 f...

Let’s face it, as busy modern moms–there has been so much confusion and overwhelm when it comes to exercise! Habit Hacking your movement to support your body and mind for life is how exercise can be sustainable and allow you to TRAIN FOR LIFE! I have a solution for you!You’ll find that the Habit Hacking Masterclass: Functional Fitness edition leads with joyful movement--not exercising to burn off calories or fueled by diet culture, but rather to help you train for life and be respectful ...

Have you ever felt just off? Are you headed into peri-menopause? Why aren't your workouts working for you anymore? Knowing where your hormone levels are and using that data to ensure your workouts, nutrition and mindset habits and helping you optimize your hormones will go a long way! Today we're chatting with Katelyn Schwartz to help us habit hack our health and optimize our hormones!Why do women have to do habits differently? We chat about this and the atomic habit h...

Do you find yourself spiraling? Something sets you off then and now you're in a negative self talk loop about why you can't get your life together and lose weight or you feel guilty that you had to take the kids through the drive thru again? You're not alone! Today we're going to share 3 tips to help you stop the spiraling loop (complete with a habit loop, of course!) Want to create your own habit loops from that atomic habits for women philosophy? Grab the free 3 day email ...

I say this wit a lot of empathy...weight loss is simple. It's basic science or math. But...it's not easy! Weight loss can be part of training for life, but unfortunately our own mindset and habits might be holding us back from actually sustainably losing weight (another reason why women have to do habits differently!) Listen in for why this is and how we can utilize habit strategy instead!Listen to the free private podcast, Atomic Habits for Women, to learn about why we need...

Ever hear of cozy cardio? I love this concept of creating a whole vibe and experience for a workout that doesn't feel hard and complicated...this will really ensure your workout habit sticks! Listen in to hear the benefits of cozy cardio and 2 habit loops for before and after work to make it stick!Need help creating habit loops from that atomic habits for women philosophy? Take the free 3 day email challenge, HABIT LOOP BOOTCAMP!***HABIT HACKS:-Access the signature program, the HE...

To celebrate 400k downloads, I want to giveaway my signature course, the HEALTHY HABITS ACCELERATOR paired with a 1:1 coaching call! The more reviews I receive of the show, the more women it will reach! So to enter…I need you to leave a written review in iTunes and screenshot it. Share your review on Instagram and tag me at emilynichols22 or if social media isn’t your thing, please email it to me at [email protected] This is well worth over $1k, totally for free!...

Have you ever experienced an injury or nagging pain that has derailed your fitness goals? This can be very frustrating not just physically, but also mentally and emotionally! However, there is a way to continue seeing results and finding control and not spiraling when faced with an injury or nagging pain and that is via your daily habits! Today we're going to chat with an Active Live Professional to help you move your body still and lean into your habits!Need help creating daily h...

Does the question, "What's for Dinner?' make your skin crawl? Or maybe just trying to find time to meal prep and and actually plan our your meals for the week isn't happening and you find yourself turning to convenience foods that aren't serving your food freedom? We cover all of this in my signature program, but today I got a major tip that we'll habit hack together to lessen the decision fatigue that comes with your food freedom! Need some help with meal planning? I got you! Gra...

Have you ever been avoiding something? Maybe it's a hard conversation, doing your budget, or folding the laundry.  This is human nature.  But what about avoiding your health and taking care of yourself?  We create habits of avoidance that take over and not allow us to prioritize our health--making excuses, bad experiences with diet culture, distractions, etc. As working moms, this does happen!  Today we're going to dig deeper into the common habits of avoidance a busy working mom experiences...

I've had multiple conversations with 1:1 clients about how to make their habit loops stick when there is a schedule change--perhaps spring break, a work trip or even just the weekend!  Today I have 3 tips for you to ensure your habits will stick and how you can pivot through life and schedule changes in order to keep working toward your goals! Interested in 1:1 Coaching?  I only have a couple a spots each month!  Let's chat! Need some healthy habit ideas and a simple way to create your own...

Let's face it, mama...we got a lot of extra modern mom probs than our moms did!  The overflowing calendars, the mom guilt, comparison from social media and the complicated view on health and diet (which we tackle inside of our my signature program) makes it really challenging to feel like you got it all together.  The truth is...none of us do and we're all just trying our best! Need some self care habit ideas?  I got you!  Grab the free Self Care Checklist complete with a tracker and...

As fitness instructor, I am VERY intentional with my words.  You'll never hear me saying that you need to EARN or PUNISH or BURN OFF something.  Unfortunately though, diet culture has taught us that fitness is just for punishing our bodies and to shrink ourselves.  Movement should be joyful, help you train for life and give you back energy!  Today we're going to chat about 5 reasons why fitness isn't punishment (from that atomic habits for women philosophy of course!) and a habit loop to help...

Do you ever do a quarterly audit of your habits and goals?  This is a great time to check in and see how things are going.  Today I'm going to share questions to ask yourself to ensure your habits and goals are being achieved, tools/habit hacks to help you do so and even giving you a behind the scenes look at my own quarterly audit of my own habits and goals and if I'm on track or not! **** HABIT HACKS: -Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -1:1 coaching...

Do you have picky eaters living in your home (kids and spouses included!) When I chat with clients one of the big challenges when it comes to their food freedom is picky eaters!  Nothing is worse than preparing a meal, sitting down to eat, then no one enjoying the meal or you're up making mac and cheese or meal prep in itself took an extra hour because you're creating extra meals for those picky eaters. Today I'm going to share some habit hacks for elementary, middle and high school age...

Do you love your mom life? Or are you feeling pulled in every direction and feel like you're failing at being a mom, at your job, with your relationships, keeping up with the house and not to mention your healthy habit?  Let's take a deep breath.  You're not alone. Today we're going to talk about some tangible tips to help you create habits to ensure you are loving your mom life while still achieving your professional and health goals!  It's doesn't have to be either/or...it can be all the...

This is the last episode in our HABIT LOOP BOOTCAMP series!  We've covered how habit loops are the way to take action and get some quick wins and build momentum with your healthy habits.  Mindset is one of the hardest habits to focus on--we tend to have negative self talk, lack of self care, confidence and life just feels overwhelming and chaotic. Today we're digging deeper into specifically MINDSET HABIT LOOPS! **Check out the previous episodes in this series where we also covered Food...

We tend to really focus on our daily habits, but what about weekly and monthly habit loops we have in place (or don't have in place) for our health?  This is higher level habit strategy that will really help you reach your health goals long term!   If you need more help creating habit loops, join take the challenge  in HABIT LOOT BOOTCAMP! *** HABIT HACKS: -Access the signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! -1:1 coaching more your jam?  Schedule a FREE DISCOVERY CALL...

When it comes to movement, fitness, exercise, etc. one of the biggest challenges I hear from my clients is staying consistent!  Life will get in the way and unfortunately diet culture has taught us that we have to do long, hard workouts (that's not the case and not what we teach at all inside of our course and that atomic habit hacking system for women that we teach.) So today I'm sharing 10 movement habit loop examples keeping in mind a busy, working millennial mama.  These might just...

Ooooh, this is a juicy one!  As we continue our HABIT LOOP BOOTCAMP series, I thought today we would cover bad habit loops!  When I work with my clients and take them through my atomic habit hacking system for women, many times the subject comes up as far as how to break bad habits.  This can be done with habit strategy and isn't very complicated!  Today I'm sharing some bad habit loops (or unhealthy or not serving you habits) and how to create healthier ones instead!   **I also just added a...