Habit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti Diet

By Emily Nichols | Habit & Fitness CoachHealth & Fitness Education Self-Improvement

Habit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti Diet episodes

May 27, 2025 I’m Taking a Sabbatical! 5 Signs You Might Need to Take One Too
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!
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I’m Taking a Sabbatical! 5 Signs You Might Need to Take One Too
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!
13 min
May 05, 2025 A Holistic Approach to Nutrition with Cara Clark
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.
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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:
@emilynichols22
www.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!
45 min
May 01, 2025 HABIT HACK: Focus On These 3 Benefits of Strength Training Instead of Your Calorie Burn
Sometimes we tend to determine our worth or the quality of your workout by the calorie burn. However, when you find yourself strength training--you might notice you aren't sweating buckets or having a high calorie burn and you might think it isn't that effective. This is actually one of the most effective things you can do to turn into a fat burning machine and have a post workout afterburn that boosts your metabolism. Today we'll focus on the benefits of strength training and habits you can implement to stay consistent to see and feel results!
Looking for a strength training program geared at midlife moms? Grab lifetime access to my 12 week signature habit based fitness 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:
@emilynichols22
www.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!
11 min
April 28, 2025 Stop Starving Yourself and Wrecking Your Metabolism!
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:
@emilynichols22
www.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!
13 min
April 22, 2025 BONUS EPISODE: 4 Reasons You Need to Stop Doing Random Workouts!
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!
9 min
April 21, 2025 Supplementing your Hormone Health Journey with Ashley Rocha
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!
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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:
@emilynichols22
www.emily-nichols.com

32 min
April 17, 2025 HABIT HACK: Are You Eating Too Much Protein?
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:
@emilynichols22
www.emily-nichols.com
11 min
April 14, 2025 Busy Mom with No Time for Your Health? 3 Starting Rituals to Make Your Habits Stick
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:
@emilynichols22
www.emily-nichols.com

15 min
April 10, 2025 HABIT HACK: 4 Tips to Help You Not Get Bored with Your Workouts
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:
@emilynichols22
www.emily-nichols.com
8 min
April 07, 2025 Habits to Implement Now to Help You Prevent and Treat Cancer with Katrina Foe
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.
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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:
@emilynichols22
www.emily-nichols.com
52 min

About Habit Hack Your Health | Atomic Habits, Fitness Over 40, Progressive Overload, Hormone Health, Anti Diet

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