Podcasts about habit loop

Ready to rewire your brain and transform your habits? This re-released (now in video form!) episode features neuroscientist Nicole Vignola, the internet's favorite brain optimization expert, sharing evidence-based strategies for breaking bad habits, building positive routines, and leveraging neuroplasticity for lasting change.Stay tuned for the science behind neuroplasticity and an inspirational look into how your brain's ability to change means you're never stuck in a negative pattern! Nicole breaks down the habit loop, explains why behavior change feels difficult, and reveals neuroscience-backed techniques for sustainable transformation.Nicole Vignola is a leading neuroscientist, organizational psychology expert, keynote speaker, and author specializing in human optimization, longevity science, and peak performance coaching. Her research focuses on translating complex neuroscience into practical life transformation strategies.This conversation will shift how you think about personal growth and give you the tools to create lasting transformation.Join us as we cover:Neuroplasticity principles for rewiring subconscious beliefs and thought patternsHabit formation science: the anatomy of habits and making new behaviors stickBrain optimization strategies for focus, learning, and peak performanceImproving mental health through targeted brain health practicesDopamine regulation and its impact on motivation and time perceptionBehavioral pattern interruption techniques and neurohacksProductivity maximization by managing your mental energy currencyPhone addiction solutions and digital wellness strategiesPositive psychology applications for overcoming negativity biasNicole's refreshing take on failure and resilienceFollow Nicole:- Get her revolutionary first book, Rewire: Break The Cycle, Alter Your Thoughts and Create Lasting Change- Follow Nicole on Instagram- Check out her websiteFor advertising and sponsorship inquiries, please contact Frequency Podcast Network. Sign up for our monthly adulting newsletter:teachmehowtoadult.ca/newsletter Follow us on the ‘gram:@teachmehowtoadultmedia@gillian.bernerFollow on TikTok: @teachmehowtoadultSubscribe on YouTube

I'm taking a summer break or a sabbatical if you will.  Today I'm giving you a behind the scene look as to why and 5 signs you might need to take a sabbatical too! I'll see you in August!Even though I'm on a summer break, you can still find me in the TRAINING FOR LIFE APP for all the habit based training you need to transform your body and mind!***I'm Taking a Sabbatical! 5 Signs You Might Need to Take One TooHEY THERE! IF YOU CAUGHT THIS EPISODE IN THE SUMMER OF 2025 I'M TAKING A SUMMER BREAK! BUT DON'T WORRY—THERE ARE 100S OF EPISODES OF HABIT HACK YOUR HEALTH TO HELP YOU TAKE ACTION AND TRANSFORM YOU BODY AND MIND.YOU CAN CONNECT WITH ME IN MY TRAINING FOR LIFE APP AT TRAININGFORLIFEAPP.COM FOR ALL OF MY HABIT BASED FITNESS PROGRAM FOR A FREE 7 DAY TRIAL. SEE YOU IN AUGUST!

What is one of the biggest challenges you face as a midlife mom and working out?  FINDING TIME! Girl, the thing is you will actually get back more time, more energy and focus when you do workout!  We just have to do it strategically and with some habit hacking.  Here are 8 ways you can actually save time working out as a midlife mom!Need a habit based fitness program made with you in mind? Grab a free 7 day trial in the TRAINING FOR LIFE APP!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com HEY THERE! IF YOU CAUGHT THIS EPISODE IN THE SUMMER OF 2025 I'M TAKING A SUMMER BREAK! BUT DON'T WORRY—THERE ARE 100S OF EPISODES OF HABIT HACK YOUR HEALTH TO HELP YOU TAKE ACTION AND TRANSFORM YOU BODY AND MIND.YOU CAN CONNECT WITH ME IN MY TRAINING FOR LIFE APP AT TRAININGFORLIFEAPP.COM FOR ALL OF MY HABIT BASED FITNESS PROGRAM FOR A FREE 7 DAY TRIAL. SEE YOU IN AUGUST!

What's a big reason your healthy habits don't stick as a midlife mom?  You aren't tying them to your VALUES!  Value drive habits help create more meaning and you're likely to stay consistent when your values are tied to your habits.  Today we'll chat with Chase Williams about how to take action with your value based habits for your health and all areas of your life. Want to learn the system to help you break up with diet culture and the all or nothing mentality?  Listen to the free private podcast, ATOMIC HABITS FOR WOMEN!About Chase:Chase Williams is a dynamic speaker, transformational coach, and mother of three who revolutionizes how families approach health and wellness. With over a decade of experience in the fitness industry, she's evolved from leading high-energy group fitness classes to empowering mothers nationwide to create lasting change in their families. Her journey from corporate Fitness Director to founder of Chaselynn Fitness exemplifies her core message: authentic transformation begins when we honor our true calling. Today, Chase guides women to discover their voice, establish healthy boundaries, and lead their families toward generational wellness—all while embracing the beautiful chaos of motherhood.***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com The reason you're not seeing results is because you're not following a habit based fitness program created with you in mind! Grab the latest version of my signature 12 week program, THRIVE! Progressive overload + metabolic conditioning + phasing + habit coaching = finally seeing and feeling the results you so desire! Grab it now with all the bonuses & lifetime access!

What's the hardest part about our health as a midlife moms?  JUST DOING IT!  That's why we need habit strategy like we teach here on the show...to help you take action!  Today I'm going to help give you a nudge to help motivate you to JUST DO IT (like NIKE!)Need some healthy habit ideas to start taking action? Grab my free download, the HEALTHY HABITS CHEAT sheet to help you get started!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com The reason you're not seeing results is because you're not following a habit based fitness program created with you in mind! Grab the latest version of my signature 12 week program, THRIVE! Progressive overload + metabolic conditioning + phasing + habit coaching = finally seeing and feeling the results you so desire! Grab it now with all the bonuses & lifetime access!

Send us a textBack with a little switch-up—enjoy this live recording from my book club diving into Part Two of my best-selling book Healthy as Fck.*As always, I'm serving up real talk on practical habits, fitness strategies, and my unfiltered thoughts—no fluff, all fire.This time, we zoom in on the habit loop—trigger → behavior → reward—and what it actually takes to break the bad ones and build new, better ones on purpose.We get into the power of the keystone habit—the one move that sets off a domino effect in every area of your health.7 Habits of Highly Healthy MFs:Fill half your plate with veggiesGo the F*ck to sleepBack away from the booze (or the damn Pepsi)Chill the F*ck out and meditateEat everything — just way lessMove your body. Often.Prep your damn mealsI can hand you the blueprint — but the only one who can build with it is you. You're also the only one who knows what a truly meaningful reward looks like for your brain and life.Would I change anything?Nope. I wrote this book because I stand by every word.But—if I rewrote it today, I'd go deeper into neurodivergent psychology and how it affects the habit loop. And I'd definitely ease up on the “clean only” rules like tossing all plastic or going 100% plant-based—that's not the hill we need to die on.Bottom line: ditch the distractions. Focus on the 7.That's how you get healthy—and stay that way—for real.What's Inside:What the hell is a habit loop?How to interrupt bad habits and create new, better ones.The 7 habits of highly healthy MFers.The impact of neurodivergent psychology on the habit loop.You heard me on my 7-habit soapbox, and you even heard from some of my audience. What habits are you stellar with and which ones have you with a first-class ticket on the struggle bus? Let me know on Insta!Mentioned In This Episode:Registration is now open for the Membership ExperienceOonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan Leave me a voice note on Speak Pipe! 

Discipline leads to freedom when it comes to your health as a midlife mom.  Unfortunately, our own past failures and toxic diet culture upbringing sometimes means we associate discipline with being restrictive or following extreme dieting rules. Today I'm going to share specific examples of how your healthy habits can lead to discipline and freedom in your body, mind and spirit.Let's unravel the diet culture mentality we grew up with together and lose the decision fatigue in my private podcast series, ATOMIC HABITS FOR WOMEN.***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com The reason you're not seeing results is because you're not following a habit based fitness program created with you in mind! Grab the latest version of my signature 12 week program, THRIVE! Progressive overload + metabolic conditioning + phasing + habit coaching = finally seeing and feeling the results you so desire! Grab it now with all the bonuses & lifetime access!

Most of our habits aren't intentional—we just fall into them. But what if the habits shaping your life aren't actually serving you? In this episode, we're diving into The Habit Turnaround—how to recognize unhelpful patterns, understand why they stick, and intentionally create habits that align with the life God is calling you to.We'll break down the Habit Loop, uncover the sneaky rewards keeping bad habits in place, and explore what the Bible says about true transformation (Romans 12:2). If you've ever felt stuck in cycles of stress, negativity, or distraction, this episode will give you the insight and tools to start shifting those patterns today.It's time to stop running on autopilot and start stepping into renewal. Let's dive in!Ready to change your marriage without the exhausting work of trying to control your husband? Sign up for my FREE mini-course, The 4 Things You Must Do To Become The Happiest Wife. Discover ways to work with me at www.myhappyvault.comQuestions? Email Jill directly at Jill@thehappiestlives.com

Meal prepping and following along with complicated recipes can be rather overwhelming for a busy working midlife mom! Today we're revisiting one of my favorite habit hacks--ingredient meals!  This saves you time, eliminates decision fatigue and helps you reach your food freedom goals!  I'll even share some specific examples of how to prep your ingredient meals for multiple taco inspired dishes!Grab my 5 Weeknight Ingredient Meals download (kid approved with a grocery list included!)***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com The reason you're not seeing results is because you're not following a habit based fitness program created with you in mind! Grab the latest version of my signature 12 week program, THRIVE! Progressive overload + metabolic conditioning + phasing + habit coaching = finally seeing and feeling the results you so desire! Grab it now with all the bonuses & lifetime access!

“Bad habits are like a comfortable bed—easy to get into, but hard to get out of.” ~Jewish ProverbIntention, Data, and the Ingredients for Lasting Habit DevelopmentWe love science. We trust scientists.Why?Because they use data.They run experiments. They form hypotheses and make plans. They test, track, and refine.Here's the question most people never ask:If you love science so much, where's your behavioral data?Where's the record of your actions?Where's the feedback loop driving your growth?That's what this episode is about.ShareHabit development requires more than repetition.It requires intention. And intention needs a PLAN.This is where most habit models fall flat.The Habit Loop is descriptive, not prescriptive.It explains what happens once a habit exists, but not how to build one intentionally.That's where P.A.R.R. comes in—a proven, habit-building system aligned with the scientific method itself:Plan – Form your hypothesis: the habit, your MSC (Minimum Success Criteria), and target days.Act – Run the experiment: do the behavior as planned.Record – Track your results using 1s and 0s, and jot down notes.Reassess – Analyze your results: targets vs. actuals.If you're 85% or better, raise the bar for the next four-week tracking period.If not, revise and stay consistent.That's how you develop habit strength and automaticity.Unfortunately, the famed “Habit Loop” — cue, routine, reward — is not the answer.ShareHabit and Skill Development Require 3 Ingredients:There are three fundamental requirements to build a good habit or skill:Knowledge: You need to know what to do and why it matters.Capacity (Not skill): The late, great Stephen Covey taught that habit formation requires knowledge, skill, and desire—understandably so. However, upon closer examination, a key distinction emerges:Both intentional habits and skills, once fully formed, reside in the same part of the brain—the limbic structure.When something becomes automatic, it's no longer a “skill in development”—it's a capacity expressed repeatedly. That's why skill cannot be a prerequisite for habit formation. It's basic capacity that matters. Not skill.Desire: The most important. With genuine desire, knowledge, and capacity, will be found—or created. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

Today, we unpack the book "Atomic Habits” by James Clear.In this book profile, we explore the transformative ideas of how small habits compound into remarkable results over time.Charles breaks down James Clear's approach to behavior change, showing how tiny improvements of just 1% each day can lead to exponential growth over months and years.Through practical strategies like habit stacking, implementation intentions, and temptation bundling, this episode breaks down how to overcome the common pitfalls of habit formation. You'll learn how to harness your brain's natural tendencies rather than fighting against them, creating systems that don't depend on fleeting motivation or willpower.Key topics include:How the compound effect transforms tiny daily improvements into remarkable resultsWhy systems are more important than goals for sustainable changeHow to create identity-based habits that align with who you want to becomeThe four-step pattern of habit formation: cue, craving, response, and rewardPractical techniques like habit stacking, implementation intentions, and temptation bundlingEnvironmental design strategies to reduce friction for good habitsMethods to make good habits immediately satisfying to ensure repetitionHow to break bad habits by inverting the four laws of behavior changeWhether you're trying to improve your health, productivity, finances, or relationships, these science-backed principles of atomic habits offer a roadmap for consistent, sustainable improvement. Remember: you don't need to make perfect progress—you just need to cast small votes each day for the person you want to become."Atomic Habits" Book: https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299-Website and live online programs: http://ims-online.comBlog: https://blog.ims-online.com/Podcast: https://ims-online.com/podcasts/LinkedIn: https://www.linkedin.com/in/charlesgood/Twitter: https://twitter.com/charlesgood99Chapters:(00:00) Introduction(01:20) Tip: Understanding Habit Compounding for Long-Term Growth(02:40) Tool: Systems Over Goals for Sustainable Change(04:10) Technique: Identity-Based Habits as the Key to Transformation(05:30) Tool: The Four Steps of the Habit Loop(07:25) Tip: Making Habits Obvious with Habit Stacking(09:30) Technique: Making Habits Attractive Through Temptation Bundling(11:00) Tool: Making Habits Easy by Reducing Friction(12:45) Tip: Making Habits Satisfying with Immediate Rewards(14:50) Technique: Breaking Bad Habits by Inverting the Four Laws(16:30) ConclusionCharles Good, The Good Leadership Podcast, Atomic Habits, James Clear, Habit Formation, Compound Effect, Behavior Change, One Percent Better, Identity Change, Habit Stacking, Temptation Bundling, Systems Over Goals, Building Habits, Behavior Science, Productivity Hacks, Self Improvement, Personal Development, Habit Loops, Environmental Design, Consistency Over Perfection

Due to our very busy, and overwhelming lives as working midlife moms--nutrition can be as well very overwhelming, even emotional and sometimes even an afterthought!  Not to mention the toxic diet culture mentality that we have been exposed to over the years, we tend to overcomplicate eating.  Today we're going to take a more simple and holistic approach to nutrition that supports your body, mind and spirit with our friend, Cara Clark.Want to lose the diet culture mentality and start training for life instead? Listen to the private podcast series, ATOMIC HABITS FOR WOMEN, where I help you stop dieting and use my habit hacking system instead!About Cara:Cara Clark is an integrative nutritionist and wellness educator certified in sports and clinical nutrition, blood chemistry, and integrative health. Cara has been able to help thousands of clients, from group challenge participants to celebrities to Olympic athletes and NBA and MLB draft prospects, feel better in their bodies by moving away from “dieting” and instead understanding the connection between what people eat and how they feel. She's also the primary nutritionist for fitness app and online community fit52 with Carrie Underwoods and  her new book, THE FEEL GOOD WAY is available on 5/13!She's a busy mom to four girls and wife to her husband of fifteen years. As she approaches her forties and her girls are growing into young women, her commitment to cultivating the wisdom and practices that will lift her own health and well-being through the changing phases of life has only grown stronger. And that commitment extends to helping people do the same, so they can live the life they were called to live.***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com The reason you're not seeing results is because you're not following a habit based fitness program created with you in mind! Grab the latest version of my signature 12 week program, THRIVE! Progressive overload + metabolic conditioning + phasing + habit coaching = finally seeing and feeling the results you so desire! Grab it now with all the bonuses & lifetime access!

When we create learning solutions, what we really want is to create a new behavior or change behavior in some way. So, what does it take to create a new behavior? On this episode of Learning for Good, I'm sharing lessons from behavior change experts Charles Duhigg, James Clear, and BJ Fogg. Then, I'm going to take those behavior change lessons and translate them into workplace learning.▶️ Using Learning to Create Behavior Change | Lessons from the Experts ▶️ Key Points:00:58 The challenges of creating a new behavior02:59 Behavior change lessons from Charles Duhigg, James Clear, and BJ Fogg06:07 Applying behavior change principles to workplace learningResources from this episode:The Power of Habit by Charles DuhiggAtomic Habits by James ClearTiny Habits by BJ FoggJoin the Nonprofit Learning and Development Collective: https://www.skillmastersmarket.com/nonprofit-learning-and-development-collectiveWas this episode helpful? If you're listening on Apple Podcasts or Spotify, follow and leave a review!

When you're a midlife mom, you have seen so many restrictive diets throughout the years and you have probably tried many as well!  However, that doesn't work anymore and all of the chronic restricting and yo-yo dieting has wrecked havoc on your metabolism!  Today we're going to chat about why extreme restriction is probably causing you weight gain and some tips to help you heal your metabolism with healthy and sustainable habits.It's not your fault that you have been exposed to so much toxic diet culture throughout your life!  We just have to re-think health and utilize habit strategy to help us stop dieting and start training for life instead.  Listen to the private podcast, ATOMIC HABITS FOR WOMEN, to learn how to do just that!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com The reason you're not seeing results is because you're not following a habit based fitness program created with you in mind! Grab the latest version of my signature 12 week program, THRIVE! Progressive overload + metabolic conditioning + phasing + habit coaching = finally seeing and feeling the results you so desire! Grab it now with all the bonuses & lifetime access!

When I work with my clients, their goals usually include fat loss and/or muscle gain. The requires some specific workout programming like we do here and dialing in your nutrition, but some patience and a mindset shift. Today I'm going to share the "paper towel theory" to help you shift the mindset it takes when you are trying to lose weight so you don't lose hope and keep going!  It's all about progress, not perfection--just TRAINING FOR LIFE!Need a progressive overload program that will help you lose fat and build muscle? Grab lifetime access to my signature program, THRIVE! ***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com 

If you want to see and feel results from your workouts, you need to stop doing random workouts each week! Following a program consistently and specifically made for midlife women (supporting your hormones, muscle growth and time efficiency) will ensure you watch your body composition change and confidence grow! Today I'm sharing 4 reasons why you need to follow a workout program made for you!To help you do this, I'm so excited about the latest drop of my signature 12 week program, THRIVE! I have made this affordable and accessible inside of my TRAINING FOR LIFE APP (without having to grab a membership!) AND...You get lifetime access to all versions, which is updated every quarter!The secret sauce is the 12 weeks of progressive overload paired with metabolic conditioning.  We phase every 4 weeks to challenge and grow your muscles, and I provide bonus resources like my best habit trainings and a private podcast addressing common challenges every quarter we face.  You also get exclusive texting with me to answer any questions you have!SO GO GRAB THE LATEST VERSION OF THRIVE & stop doing those random workouts! This is is habit based fitness, this is TRAINING FOR LIFE!

Supplements aren't a magic pill and solve all of your hormonal imbalances, girl! (no matter what anyone tells you on TikTok or IG!) You still have to put in the work with your healthy habits and create a lifestyle that leads to optimal health for yourself.  However, supplements certainly add to those healthy habits you have in place!  Today we're going to chat with Ashley Rocha of LadyWell to help us learn more about how to use supplements to enhance our healthy habits!Need help creating habit loop to ensure you take your supplements consistently!  Sign up for my free 3 day email challenge, HABIT LOOP BOOTCAMP to help you create your own supplement habit!About Ashley:Ashley Rocha is the CEO & Founder of Ladywell and a trained herbalist specializing in women's health. Ladywell gives women the tools to care for their hormones and well-being through targeted life-stage supplements. Ladywell has helped 1000's of women regain hormone balance, fix PMS, improve fertility and gracefully navigate perimenopause to live pain-free, fulfilling lives.USE THE CODE EMILY20 FOR 20% OFF YOUR LADYWELL ORDER!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com 

Everyone is talking about getting more protein in!  It's everywhere online and we have for sure chatted about it here on the show.  But what if you are going overboard on your protein?  Protein does actually count towards your calories so if you are overeating protein over what you need for your daily calories (regardless if you're maintaining or in a deficit) it could cause some weight gain!  Listen in for a few tips to help you know your numbers so you can use protein in the correct way to help build and maintain your muscle mass without gaining weight!Need a strength training program build for midlife moms? Grab my 12 week progressive overload program, THRIVE!  Next update comes out soon and you get lifetime access to all updates and bonus habit trainings!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com 

Having a hard time even getting started with a healthy habit due to the overwhelm you face as a midlife mom?  Here's the secret to making your healthy habits stick--just get started.  Today I'm going to share 3 starting rituals for your fitness, food freedom and mindset habits that are tiny to begin with, but have a trickle down effect that will build consistency and results!Grab the HEALTHY HABITS CHEAT SHEET for 60 healthy habit ideas and the 3 step process to help you just do it!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com 

In this powerful and timely conversation, we welcome Dr. Eike Buabang, cognitive neuroscientist and Postdoctoral Research Fellow at Trinity College Dublin, to explore one of the most fundamental yet overlooked topics in recovery: habits. Dr. Buabang studies the brain mechanisms behind habit formation—why we repeat behaviors even when they no longer serve us, and how stress, repetition, and environment shape our choices. Drawing from both neuroscience and real-world applications, he offers practical insights into how we can intentionally disrupt compulsive patterns and support lasting behavior change. Whether you're navigating ultra-processed food recovery, supporting clients in early abstinence, or trying to create new routines that align with your values, this conversation will give you tools, understanding, and encouragement to work with—not against—your brain.

Consistently following along a workout program (in particular a progressive overload strength training program) is how you will finally see results!  But what if you get bored? You're tired of doing the same workouts week after week?  I have 4 tips to help you not get bored, have some fun, all while staying on track to reach your fitness goals!Grab my signature 12 week progressive overload program, THRIVE! You get lifetime access to all updates, my signature habit course and a private podcast feed addressing the top challenges that could get in your way and how to habit hack them!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com 

Cancer rates have risen over the years, and so have various alternative treatments.  However, there is no one size fits all treatment or even diagnosis.  So we're chatting with expert, Katrina Foe, about habits you can be implementing now to help prevent cancer, but also habit that can help during your cancer treatment as well.***About Katrina: Katrina Foe became a functional practitioner after getting her own breast cancer into remission 100% naturally.  She is board certified in holistic nutrition and has been in the health field since she opened her Pilates studio at the age of 24.  She also homeschooled her 7 children while writing her international best seller, Nutritional Pilates! Grab her free guide***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com 

I felt really called to record this episode for you after hearing this quote at church: "Faith is an action verb, not a noun." This means not just in God, but in yourself and your potential.  This takes action and not just a feeling so today I'm going to share some faith habits that you can put into action today!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com 

When it comes to behavior change and making your healthy habits stick, often times it's our own thoughts and beliefs that get in the way. Today I'm going to go over a tool I personally use and also use with my 1:1 clients called the CTFAR Model. You can utilize this self-coaching tool as well to ensure your habits are strong and will stick so you can finally see and feel results!We often have an all or nothing mentality when it comes to health and reframing those thoughts will allow your habits to stick! I go over this more in my private podcast, ATOMIC HABITS FOR WOMEN, and share a simple 3 step system created with busy midlife moms in mind!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com 

Why is it that the more we have sugar, the more we crave it?  As midlife moms, there could be a variety of factors like our hormones, stress, and well...just a daily habit of having sweet stuff.  Today we are going to use our own biology today habit hack your sweet tooth (all without total restriction!)Need help creating your own habit loops to replace your sugar habit?  Sign up for the free 3 day email challenge, HABIT LOOPT BOOTCAMP!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com I'm so excited so share the new TRAINING FOR LIFE 21 DAY CHALLENGE! Grab 30 days free HERE so you can do the challenge with us! *After you download the app you'll see the area to register for the challenge and even check out my other workouts and habit trainings in the app!*

Your gut know's what's up!  But are you listening to it? Women statistically suffer from bloating and constipation due to a variety of lifestyle and diet issues but also fluctuating hormones.  Pooping can be an issue for many of us and your body is telling you something is off, but where do you start? Today's guest, Liz Roman-The Poop Queen, is going to help us with some habits to help us become regular and also feel better from the inside/out!We are carrying a heavy load feeling the pressure and that can effect us physically! Just another reason why women have to do habits differently!  Listen to the private podcast, Atomic Habits for Women, to learn a habit hacking system made for you to help your healthy habits stick!About Liz:Liz Roman, famously known as The Poop Queen, is a Certified Functional Nutritional Practitioner and Restorative Wellness Practitioner, specializing in gut health and holistic healing. As the Founder and Co-Owner of FITMOM, a top-tier functional nutrition practice, Liz is dedicated to uncovering and addressing the root causes of digestive disorders, hormonal imbalances, autoimmune challenges, and metabolic health issues. She also the co-host of the Top 100 podcast in alternative health, The Health Revival Show, where she shares powerful, down-to-earth health strategies that empower women to reclaim control over their well-being.***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com I'm so excited so share the new TRAINING FOR LIFE 21 DAY CHALLENGE! Grab 30 days free HERE so you can do the challenge with us! *After you download the app you'll see the area to register for the challenge and even check out my other workouts and habit trainings in the app!*

10k steps a day is a great goal to have to keep you moving and burning calories!  This is the NEAT effect (non-exercise activity thermogenesis) and so important outside of your daily workout in order to transform your body and mind as a midlife mom.  Today I'm sharing the benefits of more steps and 10 tips to help you consistently get in 10k steps every day!I'm so excited so share the new TRAINING FOR LIFE 21 DAY CHALLENGE! We start April 1st and for 21 days you'll be tracking those three habits!This is a free challenge for everyone that is part of the T4L app community, but I wanted to extend this to everyone so if you go HERE to sign up for a free 30 day membership into the app so you an do the challenge with us! *After you download the app you'll see the area to register for the challenge and even check out my other workouts and habit trainings in the app!I've provided the workouts for you, some habit trainings and bonus coaching along the way and one person will win a free 1 year subscription to the app and lifetime access to my 12 week program, THRIVE!After you download the app you'll see the area to register for the challenge and even check out my other workouts and habit trainings in the app!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com I'm so excited so share the new TRAINING FOR LIFE 21 DAY CHALLENGE! Grab 30 days free HERE so you can do the challenge with us! *After you download the app you'll see the area to register for the challenge and even check out my other workouts and habit trainings in the app!*

I often get asked when I'm a guest on other podcasts, "What are the top habits you would suggest to a midlife mom?" I'm sharing those top habits today on the show based off of the basic fundamental needs a midlife moms needs to help support her energy (body and mind) to help her through her busy day.Now to help you do this, (b/c that's why this show exists…to help you actually take action) I'm so excited so share the new TRAINING FOR LIFE 21 DAY CHALLENGE! We start April 1st and for 21 days you'll be tracking those three habits!This is a free challenge for everyone that is part of the T4L app community, but I wanted to extend this to everyone so if you go HERE to sign up for a free 30 day membership into the app so you an do the challenge with us! *After you download the app you'll see the area to register for the challenge and even check out my other workouts and habit trainings in the app!I've provided the workouts for you, some habit trainings and bonus coaching along the way and one person will win a free 1 year subscription to the app and lifetime access to my 12 week program, THRIVE!After you download the app you'll see the area to register for the challenge and even check out my other workouts and habit trainings in the app!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com I'm so excited so share the new TRAINING FOR LIFE 21 DAY CHALLENGE! Grab 30 days free HERE so you can do the challenge with us! *After you download the app you'll see the area to register for the challenge and even check out my other workouts and habit trainings in the app!*

Do you easily break promises to yourself? Creating non-negotiables for your healthy habits is a major mindset habit hack for busy working midlife moms that allows your habits to become consistent and automatic, plus actually create more energy and give you back time! Today I'm sharing 5 examples and encouraging you to pick your own 5 non-negotitable habits as well!Why do women have to do habits differently?  Listen to the private podcast series, ATOMIC HABITS FOR WOMEN, to learn the habit strategies made with you in mind to help your habits stick!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Woman have been going through perimenopause and menopause for years!  However, you don't have to suffer through that season!  Today we're chatting with Healthy Emmie about proactive habits you can start doing now so when you hit perimenopause, you will have more control and ease into with grace!Want to try my 12 week progressive overload program, THRIVE? Go download it now!About Emmie Keefe:Healthy Emmie is a Nutritionist, Weight Loss Specialist, and creator of the Slim Program, helping individuals find their ideal weight effortlessly with a sustainable, plant-based approach. Specializing in menopause and perimenopause, she has guided thousands of women through balanced nutrition and fitness strategies tailored to these life stages. Emmie blends science-based coaching with empathy, reflection, and actionable strategies to transform her clients' relationship with food and health. ***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

We know as midlife moms we need to fuel our bodies with protein to help us build and maintain muscle (especially if you're working through a progressive overload program!) But getting enough protein could mean you're feeling full and even getting the ick from all the protein you're eating.  Let's chat about 10 creative ways to get in more protein without getting that ick!Want a sneak peek of my habit based fitness programming?  Grab the TRAINING FOR LIFE sneak peek with a download of my progressive overload program and a bonus 3 part podcast series!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

What makes a habit stick?  We tend to try to do it all, but it's the TINY HABITS that add up to a major transformation.  Today we're chatting more about the concept of TINY HABITS by BJ Fogg and how this is a way less overwhelming way to ensure you habits stick so you can stay consistent and see and feel results.  Take action with 9 tiny habits that I'm sharing with you today!Need some more habit strategy catered toward midlife moms? Enroll now for free in my 3 day email challenge, HABIT LOOP BOOTCAMP! ***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Strength training is a long term investment!  Just like your 401K, you can't make one deposit or do one workout and get immediate results overnight!  Today we're chatting with Niki Sims of Barbell Logic to help you change your mindset when it comes to strength training for midlife moms and the actual long term benefits you can expect with the tiny habits/deposits you do now!Get a free 7 day trial of the TRAINING FOR LIFE APP! This is habit based fitness training for midlife moms. About Niki:Niki Sims is the Chief Experience Officer at Barbell Logic, overseeing the client and staff experience for the coaching and software services. Niki is passionate about helping people get to know the stronger version of themselves. With over 10 years of barbell coaching and training experience, she knows what it takes to program for life, fine tune form to maximize training stimulus, and provide support to continue to choose strength over weakness. Learn more about experiencing strength instead of enduring weakness. ***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Learn the psychology behind the habit loop and discover practical tips to break free from old habits and create new, healthy routines. Abundant Living Book: https://www.amazon.com/dp/B0DF4F8WKJ?linkCode=ssc&tag=onamzbellemil-20&creativeASIN=B0DF4F8WKJ&asc_item-id=amzn1.ideas.15PSTMF6DI7NQ&ref_=aip_sf_list_spv_ofs_mixed_d_asin WEBSITE: https://www.inspiredladypodcast.com/ Belle's SOCIALS: https://www.instagram.com/bellemgrubb/ ILP SOCIALS: https://www.instagram.com/inspiredladypodcast Inspired Lady is a podcast and resource that gives you tools to live an abundant life with healthy habits, stronger faith, and everyday tips that leave you feeling encouraged and prepared to start living an inspired life today! Each episode is full of practical advice, next steps, and empowering inspiration, all brought to you by Belle Grubb, content creator and theologian grad

I'm sure you have heard of the 80/20 rule where 80% of your results come from 20% of your efforts. We often associate this with being "good" 80% of the time and "bad" 20% of the time when it comes to your health. We got this all wrong!  Today I'm going to help you shift your mindset on the 80/20 rule to help you see that you can use tiny habits to make a big impact instead!Diet culture has led us into thinking as midlife moms that we are good or bad depending on our health choices and that's not the case--it doesn't have to be all or nothing.  Listen to the private podcast, Atomic Habits for Women, to help you break up with diet rules and start TRAINING FOR LIFE instead!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Ever find yourself being forget or repeating yourself or even feeling like you can't stay on task because you get too distracted easily?  You might have some brain fog!  Even as we enter perimenopause as midlife moms, brain fog can happen due to the fluctuation of hormones!  Let's chat about 10 habits to help you combat the brain fog!We have a lot of tabs open as busy working midlife moms and that's why we have to do habits differently!  Listen to the private podcast, Atomic Habits for Women to learn a system to help you stay consistent with your healthy habits.****HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

With this episode dropping the day before Valentine's Day, what better time to show your spouse how much you love them by being on a healthy eating journey together. But, what if your spouse isn't on board with healthy eating?  I got 3 tips to help get your spouse on board with healthy eating (and without nagging!)Want some help with some simple meal prep?  Grab my 5 weeknight Ingredient Meals download to help you create simple, healthy meals.***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Fitness trends come and go and our guest today has certainly seen many throughout his decades of experience in the wellness industry.  One thing stands true though when it comes to fitness--it has to be sustainable vs. just a quick fix and it all starts with a change in your mindset.  Today we're going to dig deeper into this with Carl Daikeler of BODI (formerly Beachbody.)Want to try out my habit based fitness programming?  Grab a free sneak peek into the TRAINING FOR LIFE app (I even included a bonus private podcast for ya!)About Carl: Carl Daikeler is a visionary entrepreneur, and the CEO and co-founder of The Beachbody Company, leading innovator in the fitness and nutrition space. With a career spanning over four decades, Daikeler has been a trailblazer, pioneering unconventional and highly effective methods to help individuals reach their health and fitness goals. Daikeler co-founded Beachbody in 1998, now known as BODi, which has expanded into a powerhouse of fitness and nutrition tools under his leadership over the last 26 years. The brand is celebrated for its iconic programs such as P90X, Insanity, and 21 Day Fix, and its profound impact on millions worldwide. ***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Do you ever just need to do what I like to call a mental health workout? You wanna move your body in a way to help relieve some stress and anxiety?  Today I'm going to share 5 signs why you might need a mental health workout and some examples of what that might look like.Need a habit based fitness program you can do at home or at the gym catered toward a midlife mom?  Grab a free 7 day trial of the TRAINING FOR LIFE APP!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

If you are following a progressive overload program and you're frustrated that you aren't getting stronger, I have 4 tips for you to help you increase your dumbbell weights and see and feel the results of following a program built for midlife moms!Download the PDF version of my signature 12 week program, THRIVE!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Do 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 do healthy habits differently?  I share why and the system to help you finally make your habits stick in my private podcast, ATOMIC HABITS FOR WOMEN.About Emily: Emily McDermott is a wife, mother of two energetic boys, and simplicity seeker. She is also the host of the top 1% globally ranked podcast Moms Overcoming Overwhelm, where she helps moms declutter their homes, heads, and hearts. As a virtual and in-person decluttering coach, she works with moms one-on-one to define what matters, eliminate what doesn't and automate the rest. Emily enjoys writing custom poetry, dancing, and eating peanut butter out of the jar.***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

When you get into the habit of meal prep and have control of your food freedom, going out to eat, travel for work, parties and more can sometimes trigger something in our minds that we have derailed our progress!  However, there is a balance to help you still feel in control of your food freedom without restricting.  Here are 5 tips to help you next time you find yourself losing control of your food freedom.Want some easy meal prep?  Grab my 5 Weeknight Ingredient Meals download complete with a grocery list!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

I've been a group fitness instructor/personal trainer for 10 years and during this time I've been an Orangetheory Coach for 4 years.  Every year in January, OTF does an 8 week Transformation Challenge to help members jumpstart their year but jumpstarting with some healthy habits that can lead to MORE LIFE. In my years of leading members through this, I have seen some really great results from folks and some folks going to extremes at all cost to win, just to have their results not last.  So today I'm going to share 5 tips for a successful Orangetheory Transformation Challenge to help you not just transform in 8 weeks, but TRAIN FOR LIFE beyond the challenge! **And this episode is not just for OTF members...all the tips can apply to anyone on their own healthy habit journey! Want to become a member of the TRAINING FOR LIFE app and access my habit based fitness programming for midlife moms? Grab a free 7 day trial! ***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Should you workout from home or at the gym?  The answer is...it depends on you and the season of life that you are in!  There are many factors to consider (and again why women have to do habits differently) but today I'm going to help you make that choice with 4 questions to ask yourself!Whether working out from home or going to the gym, I have a free resource to help you!  You can grab a free sneak peek of my TRAINING FOR LIFE app and get access to a free progressive overload program and 3 episode podcast with bonus habit trainings!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Why do women have to do habits differently?  Well, today we are going to dig deeper into why we have to do more with less time and how traditional habit formation might not work for us with practical solutions and habit hacks from our friend, Monica Packer, of About ProgressWant to learn more about why our HEALTH habits in particular are challenging to stick with?  Go listen to my private podcast, ATOMIC HABITS FOR WOMEN!About Monica: Monica Packer is a normal mom and recovering perfectionist who uncovered the truest model to lasting growth: it's progress made practical. As a podcaster and coach, she guides women to find sustainable growth by adopting progress over perfection. Monica is a mom of 5, former middle school teacher, sourdough obsessor, and beginning gardener. You can find more about Monica at aboutprogress.com***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

For us midlife moms, we have tried it all when it comes to fitness trends.  Some things have worked back then, those same things sometimes won't work now due to the stages of life we're in with work, our kids and don't get me started on perimenopause!  Don't get paralyzed and don't take action though due to frustration looking back in the past, and focus on what you can do now in the future with this episode for your mindset!Remember, we as women have to do habits differently!  Download the free secret podcast, ATOMIC HABITS FOR WOMEN, to break up with diet culture, refocus on training for life and learn to the system to help you take action!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

I love the annual habit of setting your goals for the new year then reverse engineering those goals via your habits!  However, we often forget this crucial first step and that is to set your core values.  If your goals aren't supporting your core values (also known as your habit identity) then you more than likely won't reach those goals.  Here are 3 questions to guide you in your goal setting and habits to ensure they line up with your core values that you can use not just in the new year, but all year long!Ready to reverse engineer those goals now that you've set your core values?  Sign up for my free 3 day email challenge HABIT LOOP BOOTCAMP to take action!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

WELCOME TO THE 8 PART TRAINING FOR LIFE SERIESI wanted to share some love letters from some TRAINING FOR LIFE clients and brag on them as well, but my main reason is to show you what is possible for you as well!Join us as we start our next 21 Day Live Challenge in the TRAINING FOR LIFE APP!  In just 21 days, you'll boost your energy, build strength, and start feeling like YOU again all via my habit based fitness programming made with you in mind!You'll follow IGNITE, my intro to progressive overload program designed for midlife moms that you can do at home or at the gym, with bonus live workouts included and coaching calls to keep you motivated and on track even when life gets in the way.Plus, you'll even get exclusive habit hacks for challenges we face at the start of new year as midlife moms like trying to do it all, winter blues and even thinking ahead to early spring challenges delivered to you via a private podcast.So are you ready to ignite your fitness and feel strong and confident? Join me for the 21 day challenge for just $21…we start January 6th! Join us as we start our next 21 Day Live Challenge in the TRAINING FOR LIFE APP! In just 21 days, you'll boost your energy, build strength, and start feeling like YOU again all via my habit based fitness programming made with you in mind!

WELCOME TO THE 8 PART TRAINING FOR LIFE SERIES!What does TRAINING FOR LIFE actually mean?  That's really a personal question, but in the episode I'll help you determine that and also answer the top questions about my habit based fitness program inside of the TRAINING FOR LIFE APP!Join us as we start our next 21 Day Live Challenge in the TRAINING FOR LIFE APP!  In just 21 days, you'll boost your energy, build strength, and start feeling like YOU again all via my habit based fitness programming made with you in mind!You'll follow IGNITE, my intro to progressive overload program designed for midlife moms that you can do at home or at the gym, with bonus live workouts included and coaching calls to keep you motivated and on track even when life gets in the way.Plus, you'll even get exclusive habit hacks for challenges we face at the start of new year as midlife moms like trying to do it all, winter blues and even thinking ahead to early spring challenges delivered to you via a private podcast.So are you ready to ignite your fitness and feel strong and confident? Join me for the 21 day challenge for just $21…we start January 6th! Join us as we start our next 21 Day Live Challenge in the TRAINING FOR LIFE APP! In just 21 days, you'll boost your energy, build strength, and start feeling like YOU again all via my habit based fitness programming made with you in mind!

Think about your habits, the things you do automatically without much thought — from brushing your teeth in the morning to scrolling social media before bed.There's a lot going on with these behaviors.On one level, they're just routines and actions wired into our brains through repetition. But there's also more to it than that. Our habits shape who we are, influence our health and happiness, and determine much of our success in life. There's a reason changing habits is one of the most powerful ways to transform ourselves.Today on the show, Dr. Gina Cleo will help us understand the science of habit formation and how we can harness it to build better behaviors. Gina is a researcher with a PhD in habit change and the author of The Habit Revolution: Simple Steps to Rewire Your Brain for Powerful Habit Change. Gina and I discuss the three elements of the habit loop and how to hack them to develop good habits and break bad ones. Along the way, we talk about why micro-habits are so effective for creating lasting change, the differences between men and women when it comes to forming habits, how long it really takes for a habit to stick, and much more.Resources Related to the PodcastAoM Article: Unlocking the Science of Habits — How to Hack the Habit LoopAoM Podcast #470: A Proven System for Building and Breaking HabitsAoM Podcast #581: The Tiny Habits That Change EverythingAoM Article: Disenchant Your Bad HabitsSelf-Compassion by Kristin NeffConnect With Gina Cleo Gina's website