atomic habits for women

Are you happy?  LIke how are you, really? Mindset is part of our health and as busy working millennial mama's (and so many of you working side hustles as well) we lose ourselves in motherhood, in the busy-ness of life, and even the comparision trap of social media. Today we're chatting with Toni-Ann of the Real Happy Mom Podcast about habits you can start implementing NOW to ensure you are happy for you and the ones you love!

Need helping figuring out some self care habits to take care of yourself?  I got you! Grab the free Self Care Checklist!

About Toni-Ann: Grab your free gift from her!

Toni-Ann is a full-time dentist, a reservist in the Navy, and the podcaster at Real Happy Mom. She is a wife and a boy mom that understands the struggle of juggling work and home. When she is not working, she enjoys watching WWE and watching stand up comedy. I hope you feel seen after this episode and take these tips to heart that Toni-Ann will be sharing with you b/c you do deserve to be happy, mama!

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HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Grab the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackyourhealth
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

Have you ever found yourself saying, "CHEAT DAY!" You're usually coming from a place of no longer restricting yourself for one day and you get to cheat on your diet and have whatever you want! But...then you step on the scale and you gain 5 lbs?!?!ed  This is very problematic so today we’re going to change that mentality for you and go from cheat days to fun days (remember, we are anti dieti around here and pro food freedom and having fun!) so you can have balance, have the foods you love whenever you want and find true food freedom and feel and look good in your fav leggings!

Why do we feel like we have to diet and restrict? The diet culture mentality has made health very complicated when it doesn't need to be and why we as women have to do habits differently!  Listen to my secret podcast series, Atomic Habits for Women, (esp episode 2!) to learn more about why diet culture is getting in the way of us seeing true results and how to actually habit hack your health in that atomic habits for women system!

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HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Grab the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackyourhealth
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

Ever find yourself staying up late just mindlessly scrolling our phones or watching a Netflix series…why do we do this as busy working millennial moms? We know sleep is so vital for energy, being clear minded, and aiding in our health goals, so why? This is called revenge sleep procrasination!  You want time by yourself, girl!  And we get it. However, today we'll talk about why we do this, what lack of sleep can do to your body and mind and how 5 habits to help you take care of yourself during the day so you can sleep like a baby a night!

Want help creating habits of self care so you can sleep like a baby? Grab the Free Self Care Checklist!

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HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Grab the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackyourhealth
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

Today is a special behind the scenes look at how I create custom habit loops for my clients!  We do a schedule audit to understand your unique schedule, life circumstances, habit goals and anything else that can help me in creating custom habit loops for you like if you're able to workout from home, if your schedule is inconsistent or even where you're at with your health!

I hope this episodes inspires you to take action and starting creating your own habit loops!  If you need some help, get started with the free Healthy Habits Cheat Sheet to learn how to create a habit loop and 60 healthy habit ideas!

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HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Grab the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

If you've ever wondered how your brain actually makes your healthy habits stick, then this episode is for you! Since women have to do habits differently, we need to be intentional with creating habit loops to help us take action in order to rewire our brain to make that habit eventually automatic. However, many times even with the best of intentions, you find your habits aren't sustainable due to the unrealistic views of diet culture & no habit strategy catered toward you.

Today we're chatting with Rachel Freiman of MindStrong on how to rewire your brain to help you lose the diet culture mentality, starting small, and how to create rewards and celebrate your success to help your habits stay consistent.

Grab the Healthy Habits Cheat Sheet to learn about creating your own Habit Loops with over 60 habit ideas!

About Rachel: Rachel Freiman is the CEO of MindStrong Fitness, a lover of lifting heavy things up and down, and a coach passionate about helping others unleash their strongest, most empowered selves through education and mindset training. Rachel has more than fifteen years of classroom instruction, and certifications in personal training, sports nutrition, and behavior modification. She has studied the Neuroscience of Nutrition under the renowned Dr. Nicole Avena, visiting professor of Neuroscience at Princeton University. Rachel is the author of the bestselling book Becoming MindStrong: The Truth About Health, Fitness, and the Bullsh*t That’s Holding You Back. She developed MindStrong Fitness with an inside-out approach, to focus on both physical and mental attributes in building healthy, sustainable habits. When she’s not in the gym, Rachel enjoys exploring the world, snuggling with her puppy, Charlie, eating, and thinking about the next time she'll be eating. 

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HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Grab the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

Move more, exercise less sounds counter-intuitive doesn't it?  However, the whole concept of working out is very overwhelming, fueled by diet culture, fear of judgement and just plain exhaustion we feel as busy working millennial moms! We need to rethink exercise and get our bodies moving more throughout the day, which can be tricky due to us living behind our desk and laptops most days, but will compound to having more energy and feeling great in our leggings! So let's habit hack this in the atomic habits for women way with 10 habits to get in more movement throughout the daily to accelerate our health goals!

Get the free 3 DAY AT HOME WORKOUTS from Emily for easy 20-30 minute workouts that don't take a ton of brainpower or time!

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HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Grab the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

Our healthy habits not only help with our actual health and weight loss but also giving us energy!  Many times, we’re so tired and overwhelmed that it feels way to hard to even try to take care of ourselves. However, we have so many habits in our lives that are actually draining us! Let’s chat about some examples of energy giving habits vs. draining habits when it comes to busy working millennial mom and how you can habit hack this!

Need some help finding some self care ideas? Grab the FREE Self Care Checklist!

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HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Grab the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

Why don't habits stick for us busy, working millennial moms? Many times, we try to do it all at once and it just becomes overwhelming!  What if we just implemented tiny, 5 minute habits to build consistency, momentum and confidence instead?  Today I'll be sharing some examples of 5 minute tiny habits and habit loops to help you take action!

**You can still watch the replay of the Healthy Habit Reset and get the discount code for my signature program through this Sunday the 28th!

GRAB THE FREE HEALTHY HABITS CHEAT SHEET!

***

HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Grab the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

We are wrapping up our Food Freedom Habit Hacking Series today chatting about that all or nothing mentality we often have when it comes to food and in particular, restricting foods. 

We have to unravel the diet culture mentality and put blinders on when it comes to fueling our bodies and training for life.  I really lead with a health first then weight loss second approach that doesn’t include restriction in my signature program the HEALTHY HABITS ACCELERATOR POD COURSE.  So toady we're chatting about the reasons we do restrict food and the emotions behind that and of course I'll provide a habit loop for you at the end to help you take action! You don't have to restrict to the max then "cave in" to the max.  There is a balance in your own food freedom, let's habit hack our way there together!

-Last chance!  Grab the HABIT HACKING MASTERCLASS: EMOTIONAL EATING EDITION before it goes away on 1/21!

-Join us for the HEALTHY HABIT RESET ON 1/24 & learn the 5 step habit change method to help you pivot your habits for any season of your life!

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HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Grab the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

We are almost through our 5 part Food Freedom Habit Hacking Series!  Today we are going to talk about the top food freedom challenges I hear from YOU and give you some suggestions on how to actually habit hack them with that health first, weight loss second approach so you can stop dieting and start training for life! This is atomic habits for women at work, friends!

You can grab the free HABIT HACKING MASTERCLASS: EMOTIONAL EATING EDITION until January 21st!

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HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Grab the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

SEND EMILY A HABIT HACKING QUESTION TO ANSWER ON THE SHOW!

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

Let’s continue our Food Freedom Habit Hacking Series! I’m giving you a little sneak peak into my episode of the HABIT HACKING MASTERCLASS: EMOTIONAL EATING EDITION and one the my fav habit hacks that I share to help you when you are finding yourself emotionally eating.

The masterclass is really leading with empathy and empowerment and I’m so excited about everyone who has download it to listen—it was created with you in mind! Go grab it!

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HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Grab the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

If you're an elder millennial mom like me (42 at the time of this recording!) you might be wondering why your food and fitness habits aren't working like they used to?  Is it pre-menopause?  Is it your metabolism slowing down now that you're over 40? Or is it just your lifestyle and this stage of life that you are in? Today, Michele Riechman, is doing to de-mystify our metabolism over 40 and how our habits can help support a healthy metabolism as we continue our FOOD FREEDOM HABIT HACKING SERIES!

Michele Riechman is a personal trainer, yoga teacher, and health coach with her doctorate in physical therapy.  She is the host of the Healthy Beyond 40 podcast and she helps women who have put themself on the back burner finally get in shape, optimize their metabolism, and lose weight for good without dieting.

Did you hear? The HABIT HACKING MASTERCLASS: EMOTIONAL EATING EDITION is now live!  (but only through January 21st! ) Learn in this free, streamlined private podcast feed from the best food freedom experts! After this masterclass, you’ll feel empowered by being able to identify your emotional eating triggers, say goodbye to guilt, lose the all or nothing mindset when it comes to emotional eating and reset your mind and body for more fulfilling eating habits.

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HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Grab the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

We are starting a FOOD FREEDOM HABIT HACKING SERIES over the next few weeks since the new year brings so much diet culture to the forefront and we just don’t prescribe to that here at our show.  Our guests this month and our weekly Habit Hack Thursday episodes will address many of the food freedom challenges I know you all face like your metabolism over 40 (which we’ll be chatting about this week with our guest), restriction, body image, what do you even eat and so much more. 

But in chatting with our audience and clients, the biggest challenge ya'll wanted to dig into more is emotional eating.  So, to really do this at a high level with you I've asked the very best food freedom experts to share their best emotional eating habit hacks in the FREE HABIT HACKING MASTERCLASS: EMOTIONAL EATING EDITION!

This private podcast feed is live today through January 21st and is completly FREE!  After this masterclass, you’ll feel empowered by being able to identify your emotional eating triggers, say goodbye to guilt, lose the all or nothing mindset when it comes to emotional eating and reset your mind and body for more fulfilling eating habits. Go listen and grab the free gifts from each of our expert collaborators!

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HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Grab the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

You’re listening to all the books, all the podcasts, writing out plans, maybe even getting recipes online and planning out meals….but then you do nothing.  You’re not taking action b/c now it’s just too overwhelming to just do the things! Analysis paralysis has set in! This is why women have to do habits differently!  Today we're going to revisit the HABIT LOOP to help you take action!  

Ready to learn more juicy habit strategy catered towards a busy working millennial mom? Grab my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE! (made with you in mind, in an easy to listen to on the go audio course!)

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HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Access the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

Guess what?  Nothing magical happens on January 1st!  You might have super high motivation and lots of big plans, but 80% of new year resolutions fizzle out by mid-February!  Instead of overwhelming yourself and trying to do it all (hence, why women have to do habits differently!) So today I'm going to share 3 tips to help you realistically make your healthy habits stick in the new year!

Want to learn the atomic habit hacking sytem for women?  Get the HEALTHY HABITS ACCELERATOR POD COURSE and make your habits finally stick!

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HABIT HACKS:

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-Access the secret podcast ATOMIC HABITS FOR WOMEN

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

Our last episode of 2023 and it's the one of our top episodes of the year chatting all about tracking! Tracking is one of my favorite habit hacking tools to ensure your success! Listen (or re-listen) to the 10 ways habit tracking can make you feel less chaotic!

Go back and listen to the series (the top 3 episodes of the year covered tracking, macro counting and making time!) 

My gift to you for being a loyal listener is to grab the ULTIMATE HABIT TRACKER for 50% now through January 1st!  Just use the code MERRYCHRISTMAS at checkout and get my most popular digital product for just $6!

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HABIT HACKS:

-Get the FREE HEALTHY HABIT RESET MASTERCLASS!

-Access the secret podcast ATOMIC HABITS FOR WOMEN

-Get my most popular tracker from the shop, the ULTIMATE HABIT TRACKER!

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

I really do not like the "new year, new me" mentality.  It is very superficial and doesn't tell the whole story--it's usually just focused on the physical, your outward appearance. This can be very troublesome and set yourself up for failure with your new year goals.  So today, I'm going to help you change that mindset and give you some tips on how to create a more holistic approach to the new year (and of course I'll provide a habit loop for ya to help you take action!)

Ready to take back control of your life by taking care of yourself from a holistic approach? Grab the HEALTHY HABITS ACCELERATOR POD COURSE!

***

HABIT HACKS:

-Get the FREE HEALTHY HABIT RESET MASTERCLASS!

-Access the secret podcast ATOMIC HABITS FOR WOMEN

-Get my most popular tracker from the shop, the ULTIMATE HABIT TRACKER!

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

We're rolling through the end of 2023 with another top episode of the year and I'm not surprised at all that there was a food episode in the mix!  Food freedom is often the most challenging habit hacking we do due to diet culture mentality really over-complicating health and weight loss for us over the years.  So today we're addressing if you should track your food or not!

One of the first steps in my Habit Hacking System addresses this when we uncover the common challenges around food freedom for busy working moms in my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!  Go grab it and start listening (you get lifetime access!)

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HABIT HACKS:

-Get the FREE HEALTHY HABIT RESET MASTERCLASS!

-Access the secret podcast ATOMIC HABITS FOR WOMEN

-Get my most popular tracker from the shop, the ULTIMATE HABIT TRACKER!

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

We are overstimulated as busy working moms! Exercise can be a great habit to help regulate your nervous system and destress, for sure! However, a word of caution...sometimes you might go super hard with your workouts, and you’re creating more stress for yourself. Remember, we as women have to do habits differently and think about what kind of season of life you are in (spoiler: if it's super stressful, hardcore workouts might be derailing your progess and raising yoru cortisol!) So today's habit hack, we're going to chat about what type of movement habits are best for regulating your nervous system and won't raise your cortisol levels (and of course, give ya habit loop at the end!)

Want more help with your movement habits and understand why women have to do exercise differently?  Grab the HEALTHY HABITS ACCELERATOR POD COURSE!

***

HABIT HACKS:

-Get the FREE HEALTHY HABIT RESET MASTERCLASS!

-Access the secret podcast ATOMIC HABITS FOR WOMEN

-Get my most popular tracker from the shop, the ULTIMATE HABIT TRACKER!

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!

For the next few weeks, I'm sharing the top episodes of the year! These top 3 episodes have the most downloads and really show what habit hacks and mindset shifts you need to most help in (and I'm here to help!)

Here is one of our top episodes sharing how to change your mindset on TIME (one of our biggest challenges!) 

GET THE HABIT HACKING MASTERCLASS! (PRIVATE POD!)

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HABIT HACKS:

-Get the FREE HEALTHY HABIT RESET MASTERCLASS!

-Access the secret podcast ATOMIC HABITS FOR WOMEN

-Get my most popular tracker from the shop, the ULTIMATE HABIT TRACKER!

-Access my signature program, the HEALTHY HABITS ACCELERATOR POD COURSE!

-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! 

LET’S CONNECT:

Connect with Emily:
@emilynichols22
@habithackshop.co
www.emily-nichols.com 

JOIN US FOR HABIT LOOP BOOTCAMP LIVE!