Fit Habit Life

Emma Kirchner
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  • FITNESS
  • UPDATED WEEKLY

Welcome to Fit Habit Life—the podcast for type-A high achievers who want to look good, feel good, and finally take back control of their health—without fad diets, burnout, or extremes. Hosted by former D1 athlete and software engineer turned online health and fitness coach Emma Kirchner, this show dives into real, sustainable strategies to help you lose body fat, build muscle, optimize your health, shift your mindset, and create habits that actually stick. Whether you’re a former athlete stuck behind a desk or just done with the all-or-nothing cycle, you’ll get practical tips, honest conversations, and a fresh perspective to help you build a body—and life—you love. It’s time to ditch diet culture for good and step into your Fit Habit Life. fithabitemma.substack.com

  1. 🎙️ Episode 069: Maintain, Don’t Gain — Staying Consistent During Holiday Chaos

    1D AGO

    🎙️ Episode 069: Maintain, Don’t Gain — Staying Consistent During Holiday Chaos

    The holidays don’t have to be the season where your progress gets derailed…or the season where you miss out because you’re “being good.” There is a middle ground and that’s exactly what we’re diving into today. In this episode, I break down: ✅ The all-or-nothing trap most people fall into during the holidays✅ Why over-restricting backfires just as hard as over-indulging✅ How to use high-protein + high-fiber meals to stay full and energized✅ How to pick a workout routine that will accommodate a crazy schedule This isn’t about perfection. It’s about supporting your body while staying connected with loved ones and actually enjoying the season. ⚠️ If consistency is hard for you during the holidays… Join my Maintain Don’t Gain: Thrive Through the Holidays Challenge, an 8-week group coaching challenge to help you stay grounded, consistent, and confident this season. Half of the proceeds will be donated to Dahlia’s Hope to help them support survivors of sex trafficking and sexual assault. 💛 👉🏻 Click here to join the Maintain Don’t Gain: Thrive Through the Holidays 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

    24 min
  2. 🎙️ Episode 068: How to Maintain Your Weight Through the Holidays Without Missing Out

    5D AGO

    🎙️ Episode 068: How to Maintain Your Weight Through the Holidays Without Missing Out

    🎙️ Episode 068: How to Maintain Your Weight Through the Holidays Without Missing Out Most people gain 5–10lbs between November and January… not because of one holiday meal…but because they let a few days turn into two months of all-or-nothing thinking.It doesn’t have to be that way. In this episode, I break down: * How to eat your holiday meals without overeating * The 2 habits that anchor consistency when life gets busy * Why protein + movement are your best friends this season * How to enjoy dessert without spiraling into “eff it” mode * What to do after an overeating day (no restriction, no punishment) This isn’t about:🚫 cutting carbs🚫 skipping tradition🚫 bringing the Tupperware to Thanksgiving This is about:✅ staying grounded✅ listening to your hunger cues✅ enjoying the moments with the people you love✅ doing something instead of needing to be perfect If you’ve ever said: “I’ll just start over in January…” This one is for you. ❤️ 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

    30 min
  3. 🎙️Episode 067: Right Now Is the Worst Time to Start a Fat Loss Phase

    NOV 3

    🎙️Episode 067: Right Now Is the Worst Time to Start a Fat Loss Phase

    🎙️Episode 067: Right Now Is the Worst Time to Start a Fat Loss Phase This time of year, a lot of people start panicking. You had some candy.You ate the dessert.You enjoyed the holiday.And now you feel like you need to “make up for it” by slashing calories and doing more cardio. But here’s the truth (and no one in the diet culture echo chamber will tell you this): Holidays are some of the worst times to try to cut calories. Not because fat loss is bad.Not because you “can’t do it.”But because the season you’re in matters. The holidays involve more social meals, family, tradition, and food you actually look forward to. Trying to diet through them often means saying no to memories, feeling guilty over a piece of pie, “starting over” every Monday, building resentment toward the process, and usually… quitting. So instead of fighting the season, work with it. In this episode, I break down why going into a cut right now is a terrible idea and what you should be focusing on instead. ⚠️ If you’ve been feeling the urge to “tighten things up,” listen to this first. Want to know what you should be focusing on right now?Click here to take my FREE Metabolic Quiz. 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide Discussion about this video This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

    14 min
  4. 🎙️ Episode 066: How to Raise Testosterone Naturally

    OCT 30

    🎙️ Episode 066: How to Raise Testosterone Naturally

    🎙️ Episode 066: How to Raise Testosterone Naturally If you’ve been feeling tired, unmotivated, struggling to build muscle, gaining fat around your midsection, dealing with low libido, poor sleep, or just feeling off… low testosterone may be playing a role. And yes, this applies to both men and women. In this episode, I break down: * The key signs of low testosterone in both men and women * Why strength training is one of the fastest ways to naturally boost testosterone * How one night of poor sleep can cut testosterone in half (and how to fix your sleep) * The connection between stress & hormone suppression * Why both under-eating and excess body fat can lower testosterone levels * The role of gut health in hormone production and nutrient absorption * Foods & supplements that actually help support healthy testosterone naturally (no gimmicks) ⚠️ This is not about quick fixes or hopping on TRT.This is about getting to the root cause so you can restore energy, strength, mood, and vitality naturally. 🎯 Ready to figure out what’s holding your metabolism + hormones back?Take my FREE Metabolic Quiz to find out which area of your health needs attention most 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

    23 min
  5. 🎙️ Episode 065: Movement Really is Medicine

    OCT 27

    🎙️ Episode 065: Movement Really is Medicine

    🎙️ Episode 065: Movement Really is Medicine Most people think “more cardio” or “less food” is the answer to better health.But what if the real magic was simply… walking more? In this episode, I break down how movement truly is medicine and how your step count can be a great tool to improve not only your body composition, but also your overall health, longevity, and quality of life. You’ll learn: * Why 7–10k steps a day is the sweet spot for longevity and fat loss * How walking improves metabolic health, hormones, gut function, and mood * What the “10,000 steps rule” actually means (and where it came from) * How I help my clients manipulate steps to break plateaus without slashing calories * The exact strategy I use to build movement into a busy schedule even with a 9-to-5 desk job You don’t need more cardio. You need a sustainable movement strategy that supports you and your body 💪🏻 🎯 Ready to start working with your body, instead of against it?Take my FREE Metabolic Quiz to find out exactly what your body needs to not only look better, but feel better too. 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

    26 min
  6. 🎙️ Episode 064: The Truth About Cardio — When It Helps, When It Hurts, and How to Do It Right

    OCT 23

    🎙️ Episode 064: The Truth About Cardio — When It Helps, When It Hurts, and How to Do It Right

    🎙️ Episode 064: The Truth About Cardio — When It Helps, When It Hurts, and How to Do It Right Cardio isn’t the enemy.But the way most people use it? That’s where the problem starts. If you’re grinding on the treadmill every day trying to lose body fat, or skipping cardio altogether because you think it “kills gains,” this episode is for you. In this episode, I break down: ✅ When cardio helps and when it backfires✅ How overdoing cardio can wreck your hormones, gut health, and metabolism✅ The type (and amount) of cardio that actually supports fat loss✅ Why steps and zone 2 cardio should be your foundation✅ How to combine strength training + cardio without burning out Cardio can be a powerful tool, but only if you use it the right way. If your goal is to look good, feel good, and perform your best, this episode will help you find the sweet spot. 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

    20 min
  7. 🎙️ Episode 063: The 3 Biggest Mistakes People Make When Writing Their Own Workouts

    OCT 20

    🎙️ Episode 063: The 3 Biggest Mistakes People Make When Writing Their Own Workouts

    🎙️ Episode 063: The 3 Biggest Mistakes People Make When Writing Their Own Workouts Most people don’t realize their workout “plan” isn’t actually a plan at all. They walk into the gym, wing it, and wonder why they’re not seeing progress.Or they do the same routine for months and hit a plateau.Or they do too much and end up burnt out or injured. In this episode, I break down the 3 most common mistakes people make when building their own workouts and how to fix them so you can finally make consistent progress: ✅ Why it’s hard to gauge muscle or strength gains when doing random workouts✅ How to know when it’s time to change your routine✅ Why less training might actually get you better results✅ The simple framework I use to build periodized programs that get results If you’ve been spinning your wheels in the gym, this episode will help you train smarter not harder. 🎯 Want a done-for-you strength plan that takes out the guesswork?Download my Free Fat Loss Guide, which includes a full-body strength routine that prioritizes progressive overload and recovery. 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

    13 min
  8. 🎙️ Episode 062: The Mindset That’s Sabotaging Your Progress

    OCT 16

    🎙️ Episode 062: The Mindset That’s Sabotaging Your Progress

    🎙️ Episode 062: The Mindset That’s Sabotaging Your Progress Most people don’t fail because they don’t know what to do.They fail because they think if they can’t do everything perfectly, it’s not worth doing at all. In this episode, I break down:✅ How the “all or nothing” mindset keeps high achievers stuck✅ Why small, imperfect actions lead to the biggest transformations✅ How to shift your perspective when life gets busy✅ The truth about consistency (and why perfection isn’t required)✅ My own story of learning that something is always better than nothing If you’ve ever felt like missing one workout or going off-plan for a day means you’ve “failed” — this one’s for you. ⚠️ Sustainable results don’t come from doing more — they come from doing what’s doable and repeating it often. 🎯 Ready to build a body and mindset that last?Click the link below to book your free 1:1 discovery call and start building habits that stick. 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating — it helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com

    16 min
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About

Welcome to Fit Habit Life—the podcast for type-A high achievers who want to look good, feel good, and finally take back control of their health—without fad diets, burnout, or extremes. Hosted by former D1 athlete and software engineer turned online health and fitness coach Emma Kirchner, this show dives into real, sustainable strategies to help you lose body fat, build muscle, optimize your health, shift your mindset, and create habits that actually stick. Whether you’re a former athlete stuck behind a desk or just done with the all-or-nothing cycle, you’ll get practical tips, honest conversations, and a fresh perspective to help you build a body—and life—you love. It’s time to ditch diet culture for good and step into your Fit Habit Life. fithabitemma.substack.com

Information

  • Creator
    Emma Kirchner
  • Years Active
    2K
  • Episodes
    69
  • Rating
    Explicit
  • Copyright
    © Emma Kirchner
  • Show Website
    Fit Habit Life

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