Эпизоды
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Do you have picky eaters living in your home (kids and spouses included!) When I chat with clients one of the big challenges when it comes to their food freedom is picky eaters! Nothing is worse than preparing a meal, sitting down to eat, then no one enjoying the meal or you're up making mac and cheese or meal prep in itself took an extra hour because you're creating extra meals for those picky eaters. Today I'm going to share some habit hacks for elementary, middle and high school age kiddos and even your spouse to help lighten the load for you when it comes to your own food freedom and your family's!
**If you’re looking for help in actually creating meals, grab my free 5 Weeknight Ingredient Meals download where I share 5 simple recipes complete with a grocery list with kid and husband approved recipes!
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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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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Do you love your mom life? Or are you feeling pulled in every direction and feel like you're failing at being a mom, at your job, with your relationships, keeping up with the house and not to mention your healthy habit? Let's take a deep breath. You're not alone. Today we're going to talk about some tangible tips to help you create habits to ensure you are loving your mom life while still achieving your professional and health goals! It's doesn't have to be either/or...it can be all the above!
Need some help creating some healthy habit loops? Grab the HEALTHY HABITS CHEAT SHEET for 60 healthy habit ideas and create some new loops to support you loving your mom life!
ABOUT NIKKI: Nikki is a lawyer and mom mentor who helps working moms battle burnout by teaching them how to own their days and crush their goals—without the mom guilt. After walking away from a lucrative career as a commercial litigator for a prestigious, international law firm to become a stay-at-home mom, Nikki learned firsthand how easily a woman can completely lose herself in motherhood.Eventually, through a lot of trial and improvement, she figured out how to harmonize what she wants as an ambitious woman with who she wants to be as a mother, and is passionate about teaching other working moms how to do the same. Her mission is to help those moms love their mom lives (and themselves) a little more.
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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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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Пропущенные эпизоды?
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This is the last episode in our HABIT LOOP BOOTCAMP series! We've covered how habit loops are the way to take action and get some quick wins and build momentum with your healthy habits. Mindset is one of the hardest habits to focus on--we tend to have negative self talk, lack of self care, confidence and life just feels overwhelming and chaotic.
Today we're digging deeper into specifically MINDSET HABIT LOOPS! **Check out the previous episodes in this series where we also covered Food Freedom and Movement Habit Loops!**
Need more help creating your habit loops? Try out HABIT LOOP BOOTCAMP to help you 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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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We tend to really focus on our daily habits, but what about weekly and monthly habit loops we have in place (or don't have in place) for our health? This is higher level habit strategy that will really help you reach your health goals long term!
If you need more help creating habit loops, join take the challenge in HABIT LOOT BOOTCAMP!
***
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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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When it comes to movement, fitness, exercise, etc. one of the biggest challenges I hear from my clients is staying consistent! Life will get in the way and unfortunately diet culture has taught us that we have to do long, hard workouts (that's not the case and not what we teach at all inside of our course and that atomic habit hacking system for women that we teach.) So today I'm sharing 10 movement habit loop examples keeping in mind a busy, working millennial mama. These might just surprise you and inspire you to take action now!
Join us in HABIT LOOP BOOTCAMP and learn how 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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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!
***
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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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!
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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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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!
***
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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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!
***
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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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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.comGET $20 OFF THE HEALTHY HABITS ACCELERATOR POD COURSE WITH THE CODE PODCAST!
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