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!)

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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

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!

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

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!

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!

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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

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 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!

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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

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!

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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

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!

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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

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!

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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