habit hack

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

**I also just added a bonus module in our signature program the HEALTHY HABITS ACCELERATOR POD COURSE all about bad habit loops!

Are you joining us for HABIT LOOP BOOTCAMP? Take the free challenge and create your own habit loops!

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HABIT HACKS:

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

-1:1 coaching more your jam?  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! 

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!

I'm loving the HABIT LOOP BOOTCAMP series with you all!  I wanted to give you some real life examples today with one of my clients who is a preschool teacher, mama to littles who has a long commute back and forth to work.  Listen in to hear about I created some movement habit loops for her (one of her goals) and I included some mindset habit loops too! (Listen till the end to hear her update too!)

Are you joining us for HABIT LOOP BOOTCAMP to create your own HABIT LOOPS?

***

HABIT HACKS:

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

-1:1 coaching more your jam?  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! 

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!

Continuing with our HABIT LOOP BOOTCAMP series, today we're sharing 10 food freedom habit loops!  The challenge I hear though from you all is that diet culture has taught us that we are good or bad and to restrict, we tend to emotionally eat, and we’re busy and overwhelmed, ya’ll! Habit loops are the easiest and most effective way to take action when it comes to food freedom habits.

JOIN US FOR HABIT LOOP BOOTCAMP to take action and start creating your habit loops!

***

HABIT HACKS:

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

-1:1 coaching more your jam?  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! 

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!

Welcome to the first episode of a 7 part series called HABIT LOOP BOOTCAMP!  Habit loops are the key to taking action, creating consistency, momentum and confidence in yourself and making your habit stick!  Learn a more about why habit loops (from that atomic habits for women perspective, of course) and hear from other women who we have created custom habit loops for that are seeing success with on their health journey!

Join us for our  HABIT LOOP BOOTCAMP challenge to help you take action and create even more custom habit loops!

***

HABIT HACKS:

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

-1:1 coaching more your jam?  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! 

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!

Self accountability is super hard, right?  We tend to not want to put our goals out there and keep them to ourselves due to our past failures of trying to make our habits stick that over time, we just tend to do nothing (that all or nothing mentality!) Today we're chatting with Jessica Smith, who is going to give us various accountability habit hacks in order to help you reach your health goals!

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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!

In my free masterclass (think habit strategy 101) the Healthy Habit Reset, we teach to create a habit identity--what habits support who you want to be? Let's take a step even further--what if we also took a look back at your past self to help your current and future self? Women have to do habits differently oftentimes b/c of how we view our past selves and our past failures. We don't give ourselves enough credit to try again and remove the labels we put on ourselves.  So today we're going to give you 3 questions to ask yourself to get out of your own way and start living your best, healthy life!

Head to www.factormeals.com/habit50 and use code habit50 to get 50% off!

***

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!

I love sharing these behind the scenes look at customized habit loops with you all! Today I'm sharing a behind the scenes look at our girl who is a 36 year old lawyer and mom who wants to wants to eat more nutrient dense foods, get home uncluttered and keep up her morning treadmill habit.  We'll give her 3 habit loops tweaked with that atomic habits for women philosophy!  

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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!

When it comes to our health is can be very complicated.  And I want you to know that it’s not your fault!  Diet culture has really led us to have a very complicated view of health. However, I know you want to train for life and I know that you want to be healthy so you can do all the things you love in all seasons of your life.  

So what does that mean?  Well, the first step I teach in my system in the accelerator is facts vs. feeling (or even data vs drama) when it comes to your mindset, food freedom and movement and one big habit hack that will help you track both!

Head to www.factormeals.com/habit50 and use code habit50 to get 50% off!

***
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!

I love doing these schedule audit for my girls and creating custom habit loops for your unique schedule! Today I'm sharing how this teacher and busy sports #boymom can habit hack in more movement and meal prep to help her feel strong with some custom habit loops I created for her! I hope this inspires you to take action too!

Join us in the Healthy Habits Accelerator Pod Course and use the code PODCAST for $20 off (because I love ya!) Join before 2/28 so you can get in on our first group coaching call!

***
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!

Like the Elle Woods quote, "Exercise gives you endorphins.  Endorphins make you happy. Happy people don't just kill their husbands." But this is true! Exercise creates endorphins and dopamine--chemicals in your body that help you fall in love with fitness and crave that workout high!  So how can we use this to make our exercise routine more consistent?  Today we'll share how dopamine and the reward part of the habit loop can make working out so automatic for you that you'll start reaching your health & fitness goals even more quickly!

Need help finding a workout you love?  Try my free 3 Day At Home Workouts!

SPOTIFY PLAYLISTS! for your next workout!

***

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!

***

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!

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!

***

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!

***

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!

***

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!

***

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.

***

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!

***

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!)

***

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!

***

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!