Podcasts about habit stacking

The high-tech world of biohacking often focuses on physical factors for longevity, like supplements and cold plunges. However, author and biohacker Tony Wrighton suggests that mindset plays a more significant role. Drawing from his experience in behavior change and neuro-linguistic programming (NLP), Tony reveals that our beliefs about aging may impact lifespan more than diet or exercise. A Yale University study supports this idea, showing that individuals with a negative mindset towards aging live 7.5 years shorter than those with a positive outlook. This effect is more detrimental than smoking, obesity, or high cholesterol.  Many in the wellness world meticulously track physical metrics but neglect the emotional and psychological aspects critical for a “longevity mindset.” Questions about resilience, purpose, and emotional stress should be addressed. Studies suggest that purpose, like having children, contributes to longevity. Human connection and physical touch also play vital roles in health, evidenced by improvements in heart rate variability (HRV) during physical interaction. Impact of Overstimulation Tony identifies overstimulation from screens as a major health crisis contributor. Deliberate screen breaks are crucial for health. The constant "on" state leads to health anxiety, sleep disruption, and hinders the body's natural healing process. Tony emphasizes that life's best experiences, like food and love, do not require screens. Tools for Inner Change Tony advocates for various tools to support mindset work. Neuro-Linguistic Programming (NLP) helps reframe beliefs. Emotional Freedom Technique (EFT) aids in managing emotional distress. Habit Stacking involves layering positive routines to make them automatic. Tony's most effective biohack is spending time outdoors in the morning. Longevity, for Tony, is a lifestyle built on daily rituals and belief rewiring. Key practices include daily screen-free time, 20 minutes of inner reflection, human connection, purpose, and consistent routines. The Power of Beliefs Tony stresses that in a world obsessed with optimization, we often ignore the invisible drivers of well-being. How we think and feel may be the most powerful biohacks. Before investing in expensive gadgets, we should examine our beliefs about aging and purpose. These beliefs can determine if we merely live or truly thrive. In this podcast you'll learn... How mindset can impact longevity more than physical health factors. A Yale University study reveals the impact of a negative aging mindset. The importance of purpose and human connection for well-being. Tools like NLP, EFT, and Habit Stacking for inner change. The necessity of screen breaks in the modern world.   EPISODE RESOURCES: Use Zestology10 code on bioptimizers.co.uk and bioptimizers.eu

Foreman training that actually works—just 1% at a time. In this episode of the Cabinet Maker Profit System, Dominic Rubino connects James Clear's Atomic Habits with life on the shop floor. Success doesn't come from yelling louder or working longer—it comes from repeatable systems that make your foreman better every week. You'll hear:

Hey beautiful friends! Today on the Revitalized Womanhood podcast, we're kicking off our theme for the month: Your Next Bold Move. But don't worry—this isn't about giant leaps or overnight success. We're talking about the real magic that happens when you start small. I'm sharing five simple, doable ways to build momentum through everyday habits, tiny wins, and steady progress. These are the kinds of moves that actually stick—and over time, they lead to big changes. Let's get into it. It's time to stop overthinking and start moving—one small step at a time. Tune in, take action, and don't forget to rate, review, and share. Happy Friday! Connect with the Revitalized Womanhood online! https://revitalizedwomanhood.com/   Join other like-minded women in the Revitalized Sisterhood online community today! https://revitalizedwomanhood.mn.co/feed   Follow Revitalized Womanhood online! https://www.instagram.com/revitalizedwomanhood/   CHAPTERS: 00:00 Introduction and Monthly Theme 02:09 The Power of a Small Start 03:42 Building Momentum with Small Habits 05:53 Tracking and Celebrating Small Wins 07:01 Creating Simple Rituals 07:59 Habit Stacking for Success 09:52 Declaring Your Intentions 10:48 Conclusion and Invitation to Join the Community

If you have been stuck with a goal or just trying to move ahead, you need this! This will help you break past plateaus and more. Let's dive in!

Send us a textI saved the best for last—live Q&A from my Health as F*ck book club and all questions lead to this: How the HELL do I actually get skinny?Meal prep doesn't have to be a chore and the food isn't icky. I use Sundays—my rest day—to throw on a rom-com, chop some veggies, portion things out, and call it good. It's low effort and keeps the rest of the week easy (4-day-old veggies are way better than crusty, cold pizza from the night before. Trust me).But it's not all rigid meals; the 80/20 rule keeps me sane. Most days I'm eating what I prepped. The rest? I go with what feels good—coffee treats, dinners out, full-on indulgence. It all fits.Water matters, but perfection doesn't. Tap is fine (stop buying overpriced bottled water). Add lemon, fruit, or flavor powder if it helps. Bribe yourself however you can because you need a lot of it!Movement adds up. Walks, stretches, a few squats while the kettle boils—none of it is wasted. The more you move, the better you feel. Even a little.Future you is your best motivator. When you're dragging, picture her looking back. She'll be glad you did something, even if it's just five minutes (and hey, squeeze in a reward for you NOW too).This is a big one but I'll let you in on a secret: veggies aren't punishment. Roast them, sauce them, or mix them into stuff you like. Pre-chopped is a win, not a weakness. Make it taste good or keep it simple.Food doesn't need a moral label. Baked goods aren't bad. Spinach doesn't make you superior. Eat what serves you—sometimes that's nutrients, sometimes you just need to eat. Change sticks when it's small. One new habit a month, layered into something you already do. That's how it becomes automatic—that's how you reach the goals. What's Inside:The trick to eating your meal prep.What water you NEED to be drinking.Does food have morality?The basic steps to habit stacking. Did I cover a question you have? Did I miss something? Have a personal anecdote on what's working for you? I wanna hear about it. Let me know on Insta!Mentioned In This Episode:Transform Your Body & Habits In One Year.  Guaranteed.Oonagh 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! 

This episode is all about habit stacking—what it is and how you can use it to make homemaking feel easier and more efficient. I'm sharing real-life examples from our home and routines to help spark ideas for pairing simple tasks together and making the most of passive moments throughout your day.   SUPPORT THE PODCAST: https://buymeacoffee.com/utpod  UT Website: https://www.untraditionallytraditional.com     UT Instagram: https://www.instagram.com/untraditionallytraditionalpod   

What separates elite leaders from those who never break through? It's not motivation or even talent — it's the discipline to stay focused, make decisions when it's uncomfortable, and build habits that align with who you want to become. In this episode of The Game Changing Attorney Podcast, Michael Mogill tackles questions from law firm owners about decision-making, long-term planning, and how to maintain consistent performance when things get chaotic. You'll learn how to shift your mindset from reacting to leading, and how to engineer habits and environments that make success inevitable. Here's what you'll learn: What it takes to stay disciplined when motivation fails How elite leaders create leverage through “Future Time” Why identity — not willpower — is the key to lasting habits If you're ready to lead your firm at a higher level, this episode will show you how to build the internal foundation that drives consistent external results. ---- Show Notes: 00:00 – Introduction: Gadgets, Cold Plunges & Energy Boosts 06:24 – Why This Podcast Has No Sponsors (and Why That Matters) 08:03 – Navigating Hard Decisions: Choose, Own, and Move Forward 13:49 – Future Time: The Most Important Meeting You'll Ever Take 17:06 – Strategic Thinking: Identifying the One Problem That Unlocks Growth 18:40 – Habit Stacking for Busy Law Firm Owners 21:18 – Designing an Environment That Makes Good Habits Easy 24:16 – From Cold Plunges to Consistency: The Power of Identity 28:11 – Final Thoughts: Lead Like the CEO You Want to Become ---- Links & Resources: Streaks App  Atomic Habits by James Clear Savannah Bananas  Tony Robbins Tim Cook  Rory McIlroy ---- Do you love this podcast and want to see more game changing content? Subscribe to our YouTube channel. ---- Past guests on The Game Changing Attorney Podcast include David Goggins, John Morgan, Alex Hormozi, Randi McGinn, Kim Scott, Chris Voss, Kevin O'Leary, Laura Wasser, John Maxwell, Mark Lanier, Robert Greene, and many more. ---- If you enjoyed this episode, you may also like: Episode 291 — Tim Grover — The Dark Side of Achievement Episode 229 — David Goggins — Never Finished: Unshackle Your Mind and Win the War Within Episode 258 — AMMA — The Power of No: Setting Boundaries for Focused Growth

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!

أنا كنحب وكنستعمل “habit stacking” كل نهار باش نلتازم بالعادات ديالي ونستافد من نهاري لأقصى حد. اليوم غادي نهضرو على شنو هو “habit stacking”، شنو الفايدة منّو، وغادي نعطيكم أمثلة من حياتي كيفاش كنطبقو فعلياً✨✨

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!

Want to tell me something? Send me a text!Are you having trouble starting to work out like I did?Well listen to this episode to find out how exactly I started working out regularly and other cool things I did with this new habit stacking and I learned from James clear who wrote Atomic Habits check out his book here.Jackie from Intermittent Fasting Foodie has inspired me to try OMAD or eating one meal a day and i am loving it so far!Gin Stephens is the other awesome lady who inspired both of us, check out her book Delay, Don't Deny and her other book

In this episode of Millennial Mind, we dive deep into the world of productivity with Roo Day, one of the UK's fastest-growing content creators. With over 1.8 million followers and a brand new book, 'Getting Shit Done,' Roo shares her humorous and relatable approach to staying productive. We discuss habit stacking, tackling perfectionism, and the importance of rest. Roo also talks about the transformation from her messy teenage years to mastering productivity without the pressure of being perfect. If you're tired of overthinking and want practical ways to feel on top of life, this episode is for you. Plus, hear Roo's thoughts on why Gen Z might just have a better balance than millennials when it comes to productivity and self-care. Tune in for actionable insights and a fresh perspective on getting things done! 00:00 Introduction: The Guru of Getting Things Done 00:35 Overcoming Perfectionism and Embracing Imperfection 01:14 Meet Ru Day: The Productivity Expert 03:42 Practical Tips for Habit Stacking 06:20 The Importance of Rest and Balance 08:23 Personal Journey: From Messy to Motivated 11:32 Realistic Cleaning and Productivity Strategies 18:08 Authenticity in Content Creation 21:12 The Power of Decluttering 22:15 Mental Clutter and Energy 24:37 Productivity and Rest for Millennials 28:12 Balancing Social Media and Personal Life 35:38 Managing Big Life Events 38:32 Daily Habits for a Better Life

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 

I remember the first time I “Marie Kondoed” my therapy room and got rid of materials that were published before I was born. There were shelves of things I never used, and having so many options created unnecessary decision fatigue every time I sat down to plan my week ahead. Over time, I started investing in knowledge instead of flashcards and games. I found my students did better when I kept it simple. I thought my students would be bored, but they actually became more engaged and independent. That's why I was so excited to talk with Marisha Mets from SLP Now, who shares my passion for systems and frameworks that don't require complicated materials. Marisha Mets earned her Master's degree in Speech-Language Pathology from the University of Washington. She has worked as a school-based SLP and shares therapy ideas and resources on her blog (SLP Now). Marisha also developed a membership for SLPs that includes digital tools and resources to streamline evidence-based therapy, including a one-stop caseload management solution that currently supports thousands of SLPs. In this conversation, we discuss:✅How to manage both physical clutter and mental clutter.✅Identifying the point of diminishing returns when it comes to organizing.✅Deciding when to use a batching process vs. habit stacking. ✅Defining the “containers” you use to manage your workflow and your workspace.✅How to identify your “staples”.✅Investing in materials vs. knowledge/skills. You can connect with Marisha on LinkedIn here: https://www.linkedin.com/in/marisha-mets-9aa396133/Follow her on Facebook here: https://www.facebook.com/slpnowFollow her on Instagram here: https://www.instagram.com/slpnow/ Listen to my episode on the SLP Now Podcast here: https://slpnow.com/blog/how-to-write-iep-goals-an-expert-guide-for-slps/Learn more about SLP Now and read Marisha's free blog posts here: https://slpnow.com/The following resources were mentioned in this episode:“Outer Order, Inner Calm” by Gretchen Rubin: https://gretchenrubin.com/books/outer-order-inner-calm/“Atomic Habits” by James Clear: https://jamesclear.com/atomic-habitsIn this episode, I mentioned Language Therapy Advance Foundations, my program that helps SLPs create a system for language therapy. You can learn more about Language Therapy Advance Foundations here: https://drkarenspeech.com/languagetherapy/

Are you feeling frantic and bogged down by endless tasks? Habit stacking might be the answer. No it's not one more thing you need to do; in this episode learn how linking new home management habits to tasks you already do can cut your workload and reduce daily stress. That sounds like a win to me! Whether it's decluttering while putting away laundry or washing dishes during dinner prep, small, strategic changes can transform your busy season into a more manageable one! Praying this episode helps you! Next Steps Ready to tackle clutter head-on? Join our “7-for-7 Decluttering Challenge” kicking off soon! Join the waitlist: 

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 

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 

The Robyn Engelson Podcast Ever wish you had a wellness mentor with over decades of experience whispering million dollar health tips in your ear? That's exactly what you will get each week when you tune into The Robyn Engelson Podcast. I'm your host–a sought after autoimmune and wellness expert, corporate drop-out turned serial entrepreneur, and lifestyle transformer. Each week, I'll be bringing you inspiring guests, insights, and mindset tools to empower you to be energized, compress time, and start living instead of existing.    Episode Title: Protein bars and drive-thrus again? [Your nutrition cheat code—straight from a pro sports dietitian.] Host: Robyn Engelson Guest: Amy Goodson, MS, RD, CSSD   Episode Summary: In this energizing episode, Robyn chats with Amy Goodson—registered dietitian and certified specialist in sports dietetics—about how to fuel athletes (and their busy families) in a realistic and approachable way. With nearly two decades of experience working with everyone from peewee players to pro athletes, Amy breaks down the myths and simplifies nutrition. She shares her practical, no-fuss approach to making better food choices—even on the road, at tournaments, or in the middle of a chaotic week. Whether you're a parent, an athlete, or someone just trying to eat better without obsessing over perfection, this episode gives you the tools and mindset to make it work in real life.   You'll learn: Why fueling athletes (especially youth) properly is about more than just game day The magic of the 80/20 rule and how to apply it to family meals How carbs and protein work together to support stable energy and brain function Why “fuel early, fuel often” is Amy's #1 nutrition motto Easy protein-packed breakfast ideas and grab-and-go snacks The difference between sports nutrition vs. everyday nutrition—and why it matters How to navigate gas stations, fast food joints, and airports without derailing your goals Why habit stacking can help make fueling routines second nature   Memorable Quotes: “You don't get better on game day. You get better at practice—and you have to fuel for that.” “I'm a real-life dietitian. I don't love to cook, but I love to help people win with food.” “Fuel early, fuel often—that's how you stay ahead of the energy crash.”   Resources & Mentions: Favorite Grab-and-Go Ideas: Egg muffin cups, energy bites, trail mix, string cheese Books & Tools on Habit Stacking: Atomic Habits by James Clear   Actionable Steps for Listeners: Start With Breakfast – Don't skip it. Pair a carb with a protein to set your energy up for success. Use the Plate Method – At every meal, aim for ⅓ carbs, ⅓ protein, ⅓ veggies, plus a splash of healthy fat and fruit. Plan Lightly – Spend 30 minutes on the weekend making energy bites or protein-rich muffins to last you all week. Surround the Treat – If your kid wants waffle fries, pair it with a grilled sandwich and fruit. Balance is key. Habit Stack for Success – Add a snack or hydration routine to something you already do (like packing your gym bag). Stay Hydrated – Especially for athletes, hydration is as crucial as food. Set phone alarms if needed.   Final Thought: Nutrition doesn't have to be perfect—it just needs to be consistent and realistic. Amy reminds us that fueling your body well is not about restriction, it's about strategy. Whether you're on the court, at the office, or in the stands, when you plan just a little, you gain a lot of energy, focus, and confidence. Small habits repeated daily lead to big wins.   What listeners have to say: “Her energy is fire! I love being able to apply her simple strategies and life tips to my daily life to be energized instead of existing.”   Loved this episode? If you found value in this conversation, don't forget to leave a review! Scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Your feedback helps us create content that supports your journey to thriving, not just surviving.   Connect with Amy Goodson: LinkedIn Instagram and Instagram Facebook YouTube  Website   About Amy Amy Goodson, MS, RD, CSSD, LD is a registered dietitian and Certified Specialist in Sports Dietetics. She has nineteen years of experience and has worked with the Dallas Cowboys, Texas Rangers, TCU Athletics, Ben Hogan Sports Medicine, FC Dallas Soccer, the NBA G League, the Alliance of American Football League, many PGA Tour players, as well as with thousands of middle school, high school, and endurance athletes. She is the creator of a free sports nutrition program for high schools, the Sports Nutrition Game Plan   Amy is the owner of The Sports Nutrition Playbook which offers on demand programs as well as one-on-one nutrition coaching covered by insurance, a podcast, and YouTube channel. She is also the author of The Sports Nutrition Playbook, co-author of Swim, Bike, Run – Eat, a sports nutrition book for triathletes, and the nutrition contributor to retired NFL player Donald Driver's book, The 3-D Body Revolution.    With a bachelor's degree in communications and a master's degree in exercise and sports nutrition, Amy is passionate about marrying the two to provide quality, science-based nutrition information through speaking, media, writing, and consulting. As a veteran on-air nutrition expert, she works to leverage multi-platform media opportunities on broadcast, digital, and social media nation-wide. Amy has over 1600 media placements in a variety of TV, radio, and online outlets and is on the Medical Expert Board for Eat This Not That.   Connect with Robyn: Book Robyn to speak Get Robyn's #1 best selling book, Exhausted To Energized - 90 Days To Your Best Self  Get Robyn's free video  Sign up for Robyn's personal letter  View Robyn's website Follow Robyn on LinkedIn Robyn's Facebook Watch Robyn on Instagram    

To keep listening to the rest of this 1 hour 20 minute episode, jump into Reconnected Social and start your free trial today! We LOVED getting to jam on habit stacking, functional health and nutrition with naturopath Emily Rose Yates! In this wide-ranging conversation, Emily shares her evidence-based approach to health, focusing on how small, intentional changes can be absolute game changers in our well-being. "Eat like you love yourself, move like you love yourself. When you come from a deeper place of worthiness and a deeper place of 'I love myself so much,' I am worthy of feeling vibrant, glowing." As Emily reminds us, it's not about perfection but rather about alignment with our deeper purpose and treating ourselves with the care we deserve. Listen to the full episode on Reconnected Social. Join today for free. Cancel anytime. Join Reconnected Social: https://thereconnected.app/plans/1518122 With love, Eleanor and Emma Website: www.thereconnected.com Facebook: www.fb.com/thereconnected Instagram: www.instagram.com/the_reconnected YouTube: www.youtube.com/@the_reconnected/ TikTok: www.tiktok.com/@the_reconnected Pinterest: www.pinterest.com.au/the_reconnected/

In Episode 297 You Will Discover: Why sticking with habits is a challenge for many ADHD brains Two powerful strategies that make it easier to establish and stick with new habits When to use each strategy for the greatest impact. Links From The Podcast Learn more about private coaching here Learn more about We're Busy Being Awesome here Get the top 10 tips to work with your ADHD brain (free ebook!) Discover my favorite ADHD resources Get the I'm Busy Being Awesome Planning System Get the I'm Busy Being Awesome Podcast Roadmap Take my free course, ADHD Routine Revamp This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here. Leave IBBA A Rating & Review! If you enjoy the podcast, would you be a rockstar and leave a review? Doing so helps others find the show and spreads these tools to even more people. Go to Apple Podcasts Click on the I'm Busy Being Awesome podcast Scroll down to the bottom of the page, where you see the reviews. Simply tap five stars; that's it! Bonus points if you're willing to leave a few sentences sharing what you enjoy about the podcast or a key takeaway from the episode you just heard. Thanks, friend! Chapter Outline 00:00 Introduction: The Struggle with Building New Habits 00:29 Understanding ADHD and Habit Formation 01:43 Introduction to Habit Stacking and Habit Pairing 03:18 Deep Dive into Habit Stacking 06:48 Deep Dive into Habit Pairing 10:36 When to Use Habit Stacking vs. Habit Pairing 15:29 Common Pitfalls and Strategies for Habit Building 21:44 Conclusion and Action Steps

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 

Guest: Ronnie LoaizaTopic: Creating Identity-Aligned Habits for Sustainable SuccessWhat We Talked About:Ronnie's transition from personal trainer to habit and life coach How COVID revealed deeper mindset struggles for many professionals The link between habits, identity, and goal achievement Why motivation and willpower aren't sustainable strategies Practical examples of tiny actions that spark transformation The truth about affirmations and what to do instead How EFT, confirmation, and consistent cues build powerful habits What to consider before jumping into new systems or trends Roni's goals for more in-person connection and speaking opportunities Connect with Ronnie:

Ever feel like managing money comes with its own set of challenges? If you're neurodivergent, those challenges can sometimes feel amplified. In this episode, we welcome Licensed Insolvency Trustee Maureen Parent and dive into the crucial intersection of neurodivergence and debt, exploring how executive dysfunction, time blindness, and impulse spending can impact your financial life. Discover the power of habit stacking, mind mapping, "body-doubling" (hello, budget buddy!), and how tech can be a tool for embracing simplicity. Plus, we'll discuss guilt-free spending and why it's okay to invest in what truly supports you.  Tune in for actionable advice and a fresh perspective on navigating your finances! (0:00) - Understanding Neurodivergence: Impact & Why It Matters (4:45) - The Impact of Executive Dysfunction on Debt Management(7:00) - Strategies for Reducing Decision Fatigue in Finances(9:00) - Building Low-Effort Financial Habits with Habit Stacking(10:45) - How Time Blindness Can Affect Your Financial Planning (12:50) - Using Mind Mapping for a Visual Approach to Finances (14:00) - The Power of Body Doubling: Finding Your Budget Buddy (15:30) - Reframing Your Perspective on Financial Management (17:00) - Leveraging AI and Tech (or Simplicity) for Financial Success (20:00) - Coping Strategies for Impulse Spending (23:00) - Practical Financial Advice for Neurodivergent Individuals (and Everyone!) (27:10) - The Importance of Guilt-Free Spending and Investing in Your Needs Hoyes Michalos Effective Money Management Strategies Explore Credit Card Debt Relief Why We Overspend and How To Break Bad Money Habits Sign Up for the Debt Free Digest FREE Credit Rebuilding Course Debt Repayment Calculator Disclaimer: The information provided in the Debt Free in 30 Podcast is for entertainment and informational purposes only and is not intended as personal financial advice. Individual financial situations vary and may require personalized guidance from a qualified financial professional. The views expressed in this episode do not necessarily reflect the opinions of Hoyes, Michalos & Associates, or any other affiliated organizations. We do not endorse or guarantee the effectiveness of any specific financial institutions or strategies discussed.

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 

Living a Nutritious Life PodcastIn this episode of Living a Nutritious Life podcast, we are thrilled to welcome Josie Santi, Senior Wellness Editor at The Everygirl and a holistic health coach.About Our Guest: Josie Santi is The Everygirl's Senior Wellness Editor and has been a certified Holistic Health Coach since 2020. As host of The Everygirl Podcast, Josie has interviewed over 120 incredible women (such as Kendra Scott, Erin Andrews, Lo Bosworth and Keri Glassman), and her solo episodes filled with profound advice and unique perspectives on self-improvement are top-performing episodes. Full bio here.What You'll Learn in This Episode:Josie's unexpected career path from fashion to wellness and how it shaped her approach to health.The contrasting wellness trends dominating the current landscape and Josie's take on them.Insights into Josie's personal wellness routines, including her take on supplements and trending practices.How intention plays a crucial role in wellness practices and how it can affect your overall health journey.Episode Highlights:Josie's journey into wellness and transformation from a non-health focused individualDiscussion on current wellness trends: from mouth taping to cold plunging and sleep maxingThe importance of balance between wellness trends and foundational health practicesUnderstanding supplements and tailoring them to your personal lifestyle needsAbout Living a Nutritious Life Podcast: Welcome to the Living a Nutritious Life podcast with Keri Glassman, MS, RDN, CDN, where we break down the latest nutrition science into smart, actionable tips to help you live your most nutritious life.On the Living a Nutritious Life podcast, Keri and her world-renowned guests cut through the noise, sharing unparalleled, forward-thinking tips, tricks, and the latest in health, wellness, and nutrition science.Based on Keri's whole-person approach to healthy living, each impactful episode extends far beyond the simplistic “get more sleep” and “eat your greens” advice. She connects the dots like no one else – like how morning yoga can make it easier to choose a healthy lunch, leading to better sleep at night.Listen as Keri and her expert guests explore the physiological and behavioral connections that explain, for example, why the common wisdom around dieting and exercising alone doesn't work, so you can finally make the meaningful changes you've been looking for.Thank you for listening in to this episode of Living a Nutritious Life. If you found value in this episode, please RATE, REVIEW and SHARE.Are you ready to dive into the world of nutrition and wellness even deeper and become a certified nutrition coach? Join our amazing global community of like-minded students and alumni. Get in on the action—enroll in our Become a Nutrition Coach program at nutritiouslife.com/bnc.Connect with Josie SantiWebsite: theeverygirl.comInstagram: instagram.com/josie.santiThe Everygirl Podcast (Apple | Spotify)Thank you for watching and I'll see you in the next one! Connect with Keri on social: Instagram: https://www.instagram.com/nutritiouslifeofficial/ Instagram: https://www.instagram.com/keriglassman/ Facebook: https://www.facebook.com/KeriGlassmanNutritiousLife Twitter: https://twitter.com/NutritiousLife_ Website: https://nutritiouslife.com/ Become a Nutrition Coach: https://nutritiouslife.com/bnc/Copyright © 2023-2025 Nutritious Life.#LivingaNutritiousLife #NutritiousLife Hosted on Acast. See acast.com/privacy for more information.

In this episode, my guest is Matt Boos, founder of Agrigrowth Consulting, based in Sioux Falls, South Dakota. We discuss the power of peer groups and why surrounding yourself with people with positive mindsets, who genuinely want to cheer you on, is a game-changer when it comes to personal growth. We explore the benefits of joining a peer group with folks of different perspectives and varying levels of experience, as well as the little mindset shifts and decisions you can make to buy back truly valuable time. We also cover why the Law of Reciprocity and providing value without expectation is so important in the realm of self-development. Access the full show notes for this episode at elainefroese.com. Discover more about our guest: Matt Boos Elaine Froese Resources: Watch this episode on YouTube. SPEAKING - book Elaine for your next event COACHING - find your Farm Transition Coach MEMBERSHIP - Join the Farm Family Harmony Membership waitlist RESOURCES - download for FREE CONTACT - take the next steps in your transition  BURNING QUESTION? Submit it here for Elaine or her coaches Timestamps 0:00:30 Introduction to Matt Boos 0:03:56 What is a peer group and why is it so powerful? 0:07:16 Learning from failures and successes  0:07:42 Understanding your value  0:10:13 The guidelines that need to be in place for peer groups 0:12:28 Matt's new peer group 0:15:08 Leveraging AI to alleviate the things we're not good at  0:20:02 The antidote to overcome barriers to establishing peer groups 0:20:53 The power of bringing together different perspectives 0:23:49 The success of all vs the individual 0:24:37 The Law of Reciprocity 0:26:32 Diversified revenue streams 0:29:07 How Matt stays in the lane of positivity  0:29:33 Peer groups are like a secret society 0:31:44 Getting more “time currency” 0:35:33 Stacking habits and total transparency 0:41:42 Comparison is a joy stealer

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 

In this episode of The Daily Mastermind, host George Wright III introduces foundational principles to help listeners rewire their brains for success, emphasizing the power of neuroplasticity, visualization, affirmations, and habit stacking. Drawing from his extensive experience in the industry, he shares practical tips and habits used by high achievers and successful individuals. George invites listeners to engage with the community, subscribe for future episodes, and reflect on these principles to enhance their daily routines and overall mindset for success.00:33 Weekly Layout and Focus Areas01:54 Rewiring Your Brain for Success03:54 Neuroplasticity: Rewiring Your Brain05:09 The Power of Visualization06:44 Affirmations: Programming Your Subconscious Mind08:05 Habit Stacking for SuccessYou have Greatness inside you. I know you can Learn, Grow and Accomplish anything you put your mind toward. I appreciate you listening today.George Wright IIICEO, The Evolution Group_________________________________________________________Get to know me:1. Subscribe to The Daily Mastermind Podcast- daily inspiration, motivation, education2. Follow me on social media Facebook | Instagram | Linkedin | TikTok | Youtube3. Get the Prosperity Pillars Poster I Developed over 20 years from my Mentors.4. Daily Mastermind: Join our FREE Community of Inspiration, Motivation & Education.

How to stack beneficial behaviors to prioritize what's important.

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!*

In this enlightening episode of the Engineering Our Future Podcast, my co-host Nicolai Oliden and I explore the science and methodology behind effective morning routines, with a special focus on how they can enhance productivity and mental clarity for engineering professionals.Our Morning RoutinesNicolai starts his day early with his wife, dedicating 15 minutes to coffee and planning. He systematically reviews his daily objectives, showing how even busy engineers can maintain effective morning practices. I think this is crucial step that I often miss - taking 5 minutes to plan.As for me, I start my day at 4 AM. My routine focuses on two main components: physical activity in the form of a 60-minute workout, followed by mental preparation through reading and prayer. This approach keeps both my body and mind operating at peak efficiency.We draw inspiration from James Clear's "Atomic Habits" to discuss habit formation. Nicolai and I emphasize the importance of "trigger events" - like having a glass of water as the first action of the day. We've developed what we call "recursive habit stacking," where each completed action naturally leads to the next, creating a smooth flow of productive behaviors."A thoughtful exploration of how habit formation and preparation can lead to success, both personally and professionally."Making It WorkLike any good engineering solution, we understand that morning routines need flexibility. We discuss how to handle various disruptions, from unexpected work calls to family commitments, while maintaining the core elements of the routine.I've found that documenting my routine helps tremendously with consistency. For example, I time-block specific activities (morning hydration, meditation) and regularly review and optimize this schedule. This systematic approach allows for continuous improvement, much like how we refine our engineering processes.Our methodology builds upon Hal Elrod's "The Miracle Morning" framework, which we've adapted specifically for engineering professionals. We focus on measurable outcomes and continuous improvement, applying the same analytical mindset we use in our engineering work.Through our discussion, we emphasize that successful morning routines need proper preparation, including evening setup and strategic planning. We've designed our approach to be both robust and flexible, making it suitable for engineers across different disciplines and work schedules.Timeline (YouTube Chapters) * 00:00:00 - Introduction* 00:00:57 - Nicolai's Current Morning Routine* 00:02:18 - Luis's Current Morning Routine* 00:07:13 - Benefits of Morning Routines* 00:09:51 - Tips for Starting a Routine* 00:11:28 - Using Prompts and Habit Stacking* 00:15:25 - Handling Disruptions* 00:17:01 - Writing Down Your Routine* 00:20:05 - The Miracle Morning Book* 00:23:11 - Closing RemarksLessons and Takeaways* Start your day with a clear plan by dedicating 5-15 minutes each morning to reviewing your goals and objectives.* Incorporate physical activity and mental preparation into your morning routine to boost productivity and mental clarity.* Use "trigger events" and habit stacking to create a seamless flow of productive actions every morning.* Document and time-block your morning routine to ensure consistency and allow for continuous improvement.* Prepare the night before by setting up your environment and planning strategically to make your mornings more effective.Links and References* Miracle Morning by Hal Elrod* Atomic Habits by James Clear Get full access to Engineering our Future at engineeringourfuture.substack.com/subscribe

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!*

Sponsor: U.S. Dept. of Veterans Affairs Biorepository Brain Bank Today's episode of PTSD and Beyond is proudly sponsored by the U.S. Department of Veterans Affairs Biorepository Brain Bank, dedicated to advancing research on brain disorders that impact Veterans. The VABBB is seeking participants both with and without neurological conditions. Your involvement can lead to important breakthroughs and support life-changing research. Visit www.research.va.gov/programs and click on VA Biorepository Brain Bank In this follow-up episode to The Power of 1, we dive deeper into the concept of habit stacking—a simple yet powerful way to build sustainable healing practices. By pairing small, manageable actions with habits you already do, you can gently create positive changes without overwhelm. Whether you're healing from trauma or just looking to build healthier habits, this episode will show you how to take small steps toward big transformation. Key Takeaways: What is Habit Stacking? Why Habit Stacking Works How to Habit Stack Trauma-Informed Tips Examples of Habit Stacking In this segment, Dr. Deb leads a calming practice to help you create your own healing stack. Take a moment to reflect on one daily habit you already do and add a simple, healing action to it.  Healing isn't about big, overnight changes. It's about small, consistent steps that build momentum and support your journey. Our habit stack is a reflection of how you honor your own rhythm and healing process. ❤️ Share the Podcast: If today's episode resonated with you, share it with someone who could use a reminder that they're not alone. And remember, we're better together, we're stronger together, and take what resonates and GO BEYOND! In Love and Healing, Dr. Deb Listen, Subscribe, & Share: ✨ Remember to hit subscribe so you never miss an episode!

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!*

Michael is a fitness coach and content creator dedicated to simplifying health and wellness. After leaving a corporate career in cybersecurity sales, he embraced social media as a platform to spread practical, no-nonsense fitness advice, quickly amassing a large following. His content focuses on breaking down myths in the health space, advocating for simple yet effective habits, and inspiring people to take control of their fitness journey. Rooted in faith and personal growth, Michael's mission is to help others unlock their full potential through discipline, self-improvement, and community. Michael from HigherUp Wellness joins the show to talk about the explosive rise of his coaching business, social media journey, and the deeper purpose driving his mission. We explore how fitness is more than just aesthetics—it's about unlocking energy, confidence, and mental clarity. Michael shares the life-changing lessons he learned through personal hardship, the role of faith in his journey, and why he believes health is the foundation for success in all areas of life. From his viral “60-second public speaking challenge” to his take on why Austin is leading the health renaissance, this conversation is packed with insights on self-improvement, discipline, and taking control of your well-being. What we cover:- Michael's Journey to Fitness Coaching - Fitness Fundamentals That Work - Faith & Personal Growth - Building Confidence Through Health - The 60-Second Speaking Challenge Timestamps:(00:00) – Introduction and how Michael connected with the podcast.(06:00) – Michael's social media growth and the power of authenticity online.(12:00) – How stepping out of fear and embracing vulnerability changed his career.(16:00) – Faith, hardship, and how his father's illness shaped his perspective.(30:00) – The simple fitness principles that deliver real results.(42:00) – Why personal health is the key to unlocking success in life and business.(54:00) – The viral “60-second public speaking challenge” and helping people improve their communication.(58:00) – Final thoughts, reflections, and where to find Michael online.*** LINKS***Check out our Newsletter - Food for Thought - to dramatically improve your health this year!Join The Meat Mafia community Telegram group for daily conversations to keep up with what's happening between episodes of the show.Connect with Michael:TiktokInstagramCoachingConnect with Brett:InstagramXConnect with Harry:InstagramXConnect with Meat Mafia:Instagram - Meat MafiaX - Meat MafiaYouTube - Meat MafiaConnect with Noble Protein:Website - Noble ProteinX - Noble ProteinInstagram - Noble ProteinAFFILIATESLMNT - Electrolyte salts to supplement minerals on low-carb dietThe Carnivore Bar - Use Code 'MEATMAFIA' for 10% OFF - Delicious & convenient Pemmican BarPerennial Pastures - Use CODE 'MEATMAFIA' 10% OFF - Regeneratively raised, grass-fed & grass-finished beef from California & MontanaFarrow Skincare - Use CODE 'MEATMAFIA' at checkout for 20% OFFHeart & Soil - CODE ‘MEATMAFIA' for 10% OFF - enhanced nutrition to replace daily vitamins!Carnivore Snax - Use CODE 'MEATMAFIA' Crispy, airy meat chips that melt in your mouth. Regeneratively raised in the USA.Pluck Seasoning - 15% OFF - Nutrient-dense seasoning with INSANE flavor! Use CODE: MEATMAFIAWe Feed Raw 25% OFF your first order - ancestrally consistent food for your dog! Use CODE 'MEATMAFIA'Fond Bone Broth - 15% OFF - REAL bone broth with HIGH-QUALITY ingredients! It's a daily product for us! Use CODE: MAFIAMaui Nui- 15% OFF. Use CODE: MEATMAFIA

Forget a morning routine that is so long you can't even complete half of it without feeling discouraged. Here's a morning routine that is simple... short... and starts the day with an easy win, giving you energy to stack more wins! --- ❤️ INSTAGRAM: www.instagram.com/KindalBoyleFitness/ 

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!

If like me you find habits a bit tricky, today I'm sharing my latest quirky - but effective! - experiment.**Sign up for my weekly Letters of Rebellion here!** | A transcript of this episode is available here.About Meg & The Daily Pep!I'm Meg and I'm the host of The Daily Pep! and The Couragemakers Podcast and founder of The Rebel Rousers. I'm a coach, writer and all-round rebel-rouser for creative and multi-passionate women to do the things only they can do and build a wholehearted life. When I'm not recording episodes, writing bullshit-free Letters of Rebellion to my wonderful Couragemakers community or hosting workshops/group programmes, I'm usually covered in paint or walking my wonderfully weird cockapoo Merlin.Website | Instagram | The Couragemakers Podcast | Letters of Rebellion | Rebel Creators

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!

Knowing what to do for your health is one thing—actually making it happen is another. In this episode, we're shifting the focus from deep-dive functional medicine to real-life implementation. From habit stacking to efficient meal prep, we're sharing our favorite strategies to make food-as-medicine and wellness goals a seamless part of your daily routine. Learn how to turn cooking into an enjoyable, productive time, embrace leftovers with creativity, and break through common barriers to consistency. Tune in as we discuss movement, time management, and mindset shifts that help wellness habits stick. Whether you've fallen off track since the start of the year or just need practical tips to stay in action mode, this episode will give you the tools to make sustainable health changes that last! Also in this episode:  Vision & Finding Your Why Meal Planning Paleo Chicken Tenders Super Greens Cubes Force of Nature use code ALIMILLERRD Yonder Way Farm Northwest Wild Foods use code ALIMILLERRD Smoothie Essentials Cocotropics (Wild Foods) use code ALIMILLERRD Smoothies and Shakes Ebook Grassfed Whey Pure Collagen Supplement Consistency Supplement Case Dining Out & Alcohol Detox Packs You Glow Girl Tea Sparkling Botanicals GabaCalm  Movement and Muscle Gain Episode 412 The Power of Protein How to get 30 grams of protein Episode 424 How Daily Walking Can Transform Your Health Stress Management 4-7-8 Breath Calm and Clear Relax and Regulate GabaCalm Stress Manager Bundle Habit Stacking   This episode is sponsored by: This episode is sponsored by Carnivore Snax, a delicious snack combining just 2 ingredients: meat and Redmond Real Salt! These melt-in-your-mouth meat pastries are like no other dehydrated meat product or jerky on the market. We love that Carnivore Snax are a pro-America brand who sources from US farmers practicing regenerative agriculture and are verified by the Savory Institute confirming their carbon sequestering status. Check out the ribeye, pork loin, brisket and leg of lamb for just a few of our favorites! Use code ALIMILLERRD to save 15% off your order and get free shipping on $125 or more at carnivoresnax.com and while you are there be sure to check out The Hunt Membership to gain access to exclusive cuts, cash back and more!   

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!

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3503: Cara Harvey explains that achieving meaningful goals requires more than just motivation, it demands a strategic approach to habit-building. By using habit stacking, you can break big goals into manageable steps, making lasting change more achievable. Instead of overwhelming yourself with massive transformations overnight, focus on small, measurable habits that build on each other, ensuring long-term success without burnout. Read along with the original article(s) here: https://apurposedrivenmom.com/habit-stacking-routines/ Quotes to ponder: "Making big goals and not creating a system to attack them is just setting yourself up for failure." "By breaking them down into smaller habits, and really developing those habits as part of your day-to-day routines, you can create systems in your life that just become second nature and impact your long term." "Without tracking, it's so easy to miss a day of your new habit and completely stop." Learn more about your ad choices. Visit megaphone.fm/adchoices