Fit Habit Life

Emma Kirchner
  • 5.0 (1)
  • 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 098: Who Should You Actually Trust Online for Health & Fitness Advice?

    2D AGO

    🎙️ Episode 098: Who Should You Actually Trust Online for Health & Fitness Advice?

    There’s a LOT of noise online. Biohacking gadgets.Supplement stacks.Influencers who look incredible but don’t coach real people. And if you’re not careful, you’ll start taking advice from someone whose life looks nothing like yours. In this episode, I break down: * Why popularity ≠ credibility * The difference between a content creator and a real coach * The red flags to look for (constant supplement pushing 👀) * Why most people don’t need fancy biohacks: they need better habits * How to tell if someone actually cares… or just wants to sell you something * Why you should unfollow anyone who makes you feel like you’re not doing enough Here’s the truth: Most people don’t need a crazy supplement stack.They don’t need a weighted vest for daily life.They don’t need a 4am morning routine. They need: ✔️ Strength training✔️ Protein & fiber✔️ Sleep✔️ Stress management✔️ Consistency If someone isn’t talking about the basics… that’s a red flag. ⚠️ This episode isn’t about calling people out.It’s about helping you think critically so you stop wasting time, money, and energy on advice that doesn’t serve you. 🎯 If you want guidance from someone who actually coaches real humans with real jobs and real stress, click here to book a free discovery call. 🙌🏻 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

    15 min
  2. 🎙️ Episode 097: Why Fat Loss Feels Slow

    5D AGO

    🎙️ Episode 097: Why Fat Loss Feels Slow

    The hardest part of changing your body isn’t the workouts.It’s not hitting your macros.It’s not giving up DoorDash. It’s waiting. Waiting while the scale doesn’t move for 2-3 weeks.Waiting while your body adjusts to a calorie drop.Waiting while you build muscle at a rate of… 1-2 lbs per month. In a world of:⚡ one-day Amazon delivery⚡ instant dopamine from TikTok⚡ “lose 10 lbs in 10 days” promises Patience feels unbearable. But here’s the truth: 📉 Sustainable fat loss averages 0.5-1 lb per week.📈 Lean muscle gain averages 1-2 lbs per month.💪 Strength progression is the real signal your body is adapting. If you’ve been struggling for 10+ years, expecting your body to transform in 6 weeks is unrealistic. In this episode, I break down:• Why the scale can stall even when you’re in a deficit• Why muscle building is painfully slow (and that’s normal)• How water retention, sleep, and carbs affect scale weight• When to adjust your plan vs. when to stay the course• Why gut health and hormones matter more than you think ⚠️ Most people quit right before their body finally adapts. If you’re in the “I’m doing everything right and nothing is happening” phase, this one’s 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

    26 min
  3. 🎙️ Episode 096: Does Your Coach Suck?

    FEB 12

    🎙️ Episode 096: Does Your Coach Suck?

    Most people hire a coach because they want guidance… But what happens when the person you hired to help you is actually keeping you stuck? I see this ALL the time, especially with high-achievers who have tried multiple programs, trainers, or “fat loss plans” that left them frustrated, exhausted, and no closer to their goals. In this episode, I break down some of the biggest red flags I see in the fitness industry and what real coaching should look like instead. In this episode, I cover:✔️ Why a coach who makes you feel judged is a massive red flag✔️ The truth about rigid meal plans (and why they keep you dependent)✔️ Why random workouts and “just make you sweat” training don’t work✔️ The problem with cardio-based fat loss strategies✔️ What REAL progression, accountability, and coaching should feel like✔️ How to know if your trainer actually has a plan for you ⚠️ This isn’t about bashing coaches.It’s about helping you become an educated consumer so you don’t waste years spinning your wheels. Because a good coach doesn’t just give you workouts…They teach you how to build results you can sustain for life. 🎯 If you’ve ever felt stuck, confused, or unsure whether your coaching is actually working, this episode 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

    29 min
  4. 🎙️ Episode 095: How To Get The Best Results With Online Coaching

    FEB 9

    🎙️ Episode 095: How To Get The Best Results With Online Coaching

    Most people think hiring a coach automatically means results. It doesn’t. The truth? Coaching is a relationship, and the clients who see the biggest transformation aren’t the most perfect… they’re the most honest, communicative, and coachable. In this episode, I break down: ✔️ Why communication is the #1 factor in coaching success✔️ The biggest mistakes clients make (without realizing it)✔️ Red flags that your coach might not be the right fit✔️ How honesty + check-ins accelerate progress✔️ Why recording your form videos can change everything ⚠️ Coaching isn’t about being perfect. It’s about being open, asking questions, and actually using the support you invested in. If you’ve ever worked with a coach or are thinking about it, this episode will completely change how you approach the experience. 🙌🏻 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

    17 min
  5. 🎙️ Episode 094: Stop Using HIIT for Fat Loss

    FEB 5

    🎙️ Episode 094: Stop Using HIIT for Fat Loss

    Everyone tells you to do more cardio…More sweat.More intensity.More burn. But what if the thing you think is helping you lose fat… is actually keeping you stuck? In this episode, I break down: ✔️ Why HIIT can backfire for stressed, under-fueled high achievers✔️ How too much intensity can lead to muscle loss and slower metabolism✔️ The real reason former athletes plateau despite working harder✔️ Why building muscle and reducing training stress often leads to faster fat loss✔️ The “right dose” approach to training that actually supports your body ⚠️ This isn’t about saying HIIT is bad.It’s about understanding who it’s right for and why most people chasing fat loss are already doing too much. If you’ve been:• overtraining• under-fueling• stuck in a plateau• exhausted despite working hard… This episode might change how you train forever. 🙌🏻 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

    21 min
  6. 🎙️ Episode 093: Lost Motivation? Here’s How to Get Back in the Gym

    FEB 2

    🎙️ Episode 093: Lost Motivation? Here’s How to Get Back in the Gym

    It’s February…And if your motivation is gone, you’re not broken you probably just overdid it. Most people don’t fall off because they’re lazy.They fall off because they went from nothing → everything overnight. 2-hour workouts.5am gym sessions.7 days a week.Zero margin for real life. In this episode, I break down: * Why January motivation fades so fast * How “all-or-nothing” goals are what actually kill consistency * Why you don’t need to train every day to see results * How to rebuild momentum with small, doable wins * Why “optimal” doesn’t matter if it’s not sustainable If you’ve been telling yourself:👉 “I’ll start again when I have more motivation”👉 “If I can’t do a full workout, what’s the point?”👉 “I burned out… so I guess I’ll just stop” This episode is for you. ⚠️ This isn’t about grinding harder or forcing discipline.It’s about learning how to train in a way your body and your lifestyle can actually handle. 🎧 Listen now if you’re ready to get back in the gym without repeating the same burnout cycle. 🙌🏻 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 092: Why Supplements Aren’t the Magical Solution

    JAN 29

    🎙️ Episode 092: Why Supplements Aren’t the Magical Solution

    It’s the new year,which means detox ads, “miracle” protocols, and supplement stacks are everywhere. And they’re not designed to help you. They’re designed to prey on your insecurities. In this episode, I break down: • Why most detoxes and cleanses are unnecessary• How supplement companies manipulate marketing psychology• The red flags that instantly tell you something is a scam• Which supplements are actually evidence-based• Why supplements will never outperform sleep, nutrition, training, and stress management• When functional testing actually makes sense• And how to stop wasting thousands of dollars chasing quick fixes Here’s the uncomfortable truth: If you’re not sleeping enough, under-eating protein, not strength training, barely moving, and living in fight-or-flight… No supplement stack is going to fix that. Your body already knows how to detox.It already knows how to regulate hormones.It already knows how to lose fat. It just needs the basics supported consistently. ⚠️ If a supplement ad promises:• rapid fat loss• hormone “reset”• detoxification• inflammation removal• or healing without lifestyle change That’s your cue to scroll. 🎯 If you want real sustainable results, not bandaids, this episode 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

    22 min
  8. 🎙️ Episode 091: The Uncomfortable Truth About Building Muscle

    JAN 26

    🎙️ Episode 091: The Uncomfortable Truth About Building Muscle

    Everyone wants to look toned.Everyone wants more muscle. But almost no one wants to face this truth👇🏼 If you want to build muscle… the scale is going to go up. And that’s where most people get stuck. They see the scale creep up and immediately:• cut calories• cut carbs• add more cardio• panic Which is exactly why they never change their body composition. In this episode, I break down: • Why true body recomposition is unrealistic for most experienced lifters• Who can build muscle without gaining weight (and who can’t)• Why chronically dieting destroys your ability to lose fat• What scale fluctuations actually mean (sodium, carbs, training, hormones)• How muscle building is uncomfortable but necessary If you’ve been stuck in the yo-yo dieting cycle for years and feel like your body refuses to change… this episode is for you. ⚠️ The right approach isn’t sexy.It’s not fast.And it will challenge your mindset. But it’s the only way to create sustainable fat loss. 🙌🏻 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
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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
    2025 - 2026
  • Episodes
    98
  • Rating
    Explicit
  • Copyright
    © Emma Kirchner
  • Show Website
    Fit Habit Life