Fit Habit Life

Emma Kirchner
  • 5.0 (3)
  • 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. 3d ago

    🎙️ Episode 141: From Couch to Ragnar - How I’m Training for a 48-Hour Trail Race in 5 Weeks

    Last week, a friend asked me to join a “fun group trail race.” Naturally, I said yes. What I didn’t realize was that I had signed up for a 48-hour Ragnar relay where I’ll be running roughly 17 miles across three different trail loops with elevation and uneven terrain. Oh, and the race was only five weeks away. The slightly concerning part? I’m not a runner 🙃 I’ve only recently started running again after years of associating it with burning calories, losing weight and punishing myself for eating too much. This time, my mindset is completely different. I’m not training for this race to change how my body looks. I’m doing it to see what my body is capable of and to learn whether I can continue getting stronger while also building the endurance needed to survive 17 trail miles. In this episode, I break down: * How I’m gradually increasing my running mileage without overloading my joints * Why trail runs and hikes are a major part of my preparation * How I’m continuing to lift four days per week * Why I’m increasing my calories and carbohydrates instead of eating less * How I’m practicing different fueling strategies before race day * Why recovery is just as important as the training itself * How my relationship with running has shifted from punishment to performance This past week, I ran three times, lifted four times and completed a nine-mile hike. But I didn’t try to “earn” my food. I ate more because I asked more of my body. The goal isn’t to do the most exercise possible. The goal is to train hard, fuel adequately, recover well and arrive at the starting line healthy enough to enjoy the experience. Will everything go perfectly? Probably not 😂 But I’m excited to see what my body can do. 🎯 Have a performance goal and need help properly fueling your body, optimizing your training and recovering from it? 🙌🏻 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: 👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 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

    🎙️ Episode 141: From Couch to Ragnar - How I’m Training for a 48-Hour Trail Race in 5 Weeks

  2. 6d ago

    🎙️ Episode 140: How to Fuel Your Body for Hikes, Runs & Endurance Events

    If you’re asking your body to run, climb, hike, or race for hours, you can’t fuel it like you’re spending the day sitting at a desk. In this episode, my friend and fellow coach Laura Savino joins me to talk about what it actually takes to fuel challenging activities properly. Laura recently completed the 22-mile Presidential Traverse in New Hampshire and is preparing to hike the Tour du Mont Blanc. Meanwhile, I somehow signed myself up for a Ragnar trail race with only five weeks to prepare. 😅 So naturally, I asked her to help me create a fueling strategy. In this episode, we break down: * Why trail runs and hikes should be fueled based on time and intensity—not mileage alone * How many carbohydrates you may need during longer activities * Gels, liquid carbohydrates, hydration and electrolytes * Why you need to practice your fueling strategy before race day * How to train your gut to tolerate carbohydrates while exercising * Why waiting until you feel hungry can put you in a hole you might not be able to climb out of * Why you may need to continue eating more carbohydrates after the event to properly recover * The biggest mistakes people make when preparing for hikes, races and endurance challenges We also talk about the fear many women have around eating carbohydrates, even while asking their bodies to perform at a high level. Eating carbs during a hard run isn’t going to suddenly make you gain body fat. Your body is going to use that fuel to perform, recover and prepare for whatever you’re asking it to do next. The biggest takeaway? If your gut can tolerate it, slightly overfueling a demanding activity is usually much better than underfueling it. 🎯 Planning a hike, race or endurance challenge and unsure how to fuel for it? Reach out to Laura or me for help creating a strategy that supports your performance without destroying your recovery. Connect with Laura: * Instagram: @laurajustinesavino Loved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @laurajustinesavino — we’d love to hear your biggest takeaway! 🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to build muscle, lose body fat, and fuel their body the right way! ⚙️ Free Resources: 👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 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

    🎙️ Episode 140: How to Fuel Your Body for Hikes, Runs & Endurance Events

  3. Jul 23

    🎙️ Episode 139: The Biggest Red Flags to Watch Out for when Starting HRT

    Hormone replacement therapy can be life-changing when it’s prescribed and monitored appropriately. But the wrong provider can leave you with extreme hormone levels, worsening symptoms, and an ever-growing list of medications and supplements without ever asking why you’re struggling in the first place. I recorded this episode after working with a woman whose testosterone had reached 1,200 while under the care of an online hormone clinic. For context, that wasn’t just slightly elevated. It was a massive red flag and her concerns weren’t being taken seriously. In this episode, I break down: 🚩 The biggest red flags I see with HRT clinics and med spas🚩 Why “let’s increase your dose” shouldn’t be the automatic answer🚩 Why your provider should ask about your sleep, stress, digestion, nutrition, and training🚩 Why treating lab numbers without looking at the whole person can create more problems🚩 The difference between supporting your hormones and simply prescribing more hormones🚩 When lifestyle changes may help—and when you need support from a qualified medical provider HRT itself isn’t the enemy. But it also shouldn’t be treated like a one-size-fits-all shortcut for low energy, stubborn weight gain, poor sleep, or every symptom associated with aging. You deserve a provider who listens to your concerns, monitors your response, considers your entire health history, and adjusts your treatment responsibly. ⚠️ This episode is for educational purposes only and does not replace individualized medical care. Never start, stop, or change a hormone medication without speaking with the qualified provider who prescribes it. 🎯 Struggling with low energy, poor digestion, inflammation, or stubborn fat loss despite feeling like you’re doing everything right? Shoot me a message on Instagram or click below to book a complimentary 1:1 consultation. 🙌🏻 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: 👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 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

    🎙️ Episode 139: The Biggest Red Flags to Watch Out for when Starting HRT

  4. Jul 20

    🎙️ Episode 138: Is Your Body Overburdened? The Hidden Stressors Blocking Your Progress

    I started a mold protocol a little over a week ago, and this week, my energy completely crashed. Not “I could use another cup of coffee” tired. I’m talking about struggling to stand, talk, train, or do basic things that normally require very little effort from me. And it made me realize that my body had probably been trying to communicate with me for a long time. The lower energy. The irregular cycles. The lack of sweating, even during hard workouts and sauna sessions. The skin rashes and histamine reactions. The digestive changes. Individually, these symptoms may not seem connected. But sometimes they’re signs that your body is under more stress than it can currently handle. In this episode, I break down: * Why extreme fatigue can occur when your body is already overburdened * The subtle symptoms I experienced during a year of mold exposure * How skin reactions, cycle changes, poor digestion, and low energy can be signals, not random inconveniences * Why treating the symptom doesn’t always address the underlying problem * The foundational habits you should assess before assuming you have mold exposure, a stealth infection, or another deeper health issue ⚠️ Having these symptoms does not automatically mean you have mold, parasites, Lyme disease, or another hidden infections. If you’re sleeping poorly, undereating, overtraining, barely moving, dehydrated, or chronically stressed, start by addressing those basics. But if your habits are genuinely dialed in and you still feel like something is seriously wrong, it may be time to stop dismissing your symptoms and investigate further. Your body communicates through symptoms. The goal isn’t to become afraid of every symptom, it’s to start paying attention when your body is repeatedly asking for help. 🎯 Feeling like you’re doing everything “right,” but your body still isn’t responding? Shoot me a message on Instagram or click below to book a complimentary 1:1 consultation. 🙌🏻 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: 👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 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

    🎙️ Episode 138: Is Your Body Overburdened? The Hidden Stressors Blocking Your Progress

  5. Jul 16

    🎙️ Episode 137: How to Get Strong AF

    For years, I cared more about being skinny than being strong. I restricted my food, exercised for hours, and built my entire life around trying to stay smaller. And even when I got skinny, maintaining it was exhausting, anxiety-inducing, and honestly… really freaking boring. Now? I’m about 10 pounds heavier, I can do more chin-ups than I could when I was lighter, and I recently deadlifted over 300 pounds. More importantly, I have a much healthier, more flexible, and more enjoyable life. Because getting strong isn’t about doing more workouts or living in the gym. It’s about training with intention, fueling your body, and giving yourself enough time to recover and adapt. In this episode, I break down: * How often you should strength train if getting stronger is your goal * Why practicing the specific lift matters * How tempo and pauses can help you overcome weak points * Why eating enough, especially carbs around training, is essential * How sleep, stress management, and rest days impact strength * Why strengthening the muscles involved in a lift can help you break through plateaus * Why training six days a week may actually be holding you back You don’t need to spend more time exercising. You need a good program, enough fuel, appropriate intensity, and enough recovery to actually adapt to your training. And honestly? Trying to become strong is a lot more fun than spending your entire life trying to become smaller. 🎯 Want to get strong AF but aren’t sure how to structure your training or nutrition? Shoot me a message on Instagram or click below to book a complimentary 1:1 consultation. 🙌🏻 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: 👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 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

    🎙️ Episode 137: How to Get Strong AF

  6. Jul 13

    🎙️ Episode 136: The Biggest Problem With GLP-1s

    GLP-1s are blamed for everything from muscle loss and low energy to hair loss, digestive issues, and rapid weight regain. But the medication itself often isn’t the biggest problem. The biggest problem is using it as a replacement for the habits your body still needs. When your hunger disappears, it becomes incredibly easy to undereat, skip protein, stop paying attention to hydration, and lose weight without doing anything to protect your muscle mass. Yes, the scale may drop quickly. But if you’re not eating enough, strength training, and prioritizing your health, you may be losing a significant amount of muscle alongside the body fat. Then, when you eventually stop taking the medication, your hunger and cravings return, but the habits that contributed to the weight gain may still be there. In this episode, I break down: * Why GLP-1s aren’t inherently bad * Why losing weight and improving your body composition are not the same thing * How extreme calorie deficits contribute to muscle loss and low energy * Why protein and strength training are essential while using a GLP-1 * How fiber and hydration can support digestion * Why building sustainable habits matters if you want to maintain your results * How a GLP-1 can be used as a tool rather than a quick fix GLP-1s can be life-changing for the right person. But they should support your lifestyle changes, not replace them. 🙌🏻 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: 👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 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

    🎙️ Episode 136: The Biggest Problem With GLP-1s

  7. Jul 9

    🎙️ Episode 135: What Functional Medicine Should Actually Look Like

    Functional medicine can be incredibly helpful. But it can also be the wild wild west. Expensive protocols, endless supplements, unnecessary peptides, and providers who don’t look at your nutrition, training, sleep, stress, or lifestyle first can leave people feeling more confused, frustrated, and broke than when they started. So in this episode, I sat down with Laura Savino and Dr. Keegan Ziemba to talk about what functional medicine looks like when it’s actually done well. In this episode, we talk about: * Why functional medicine should be personalized, not a one-size-fits-all protocol * How coaches, dietitians, and doctors can work together to support clients better * When a coach should refer out instead of trying to “play doctor” * Why peptides, supplements, and testing are not magic if the foundations aren’t in place * How to spot red flags in the functional medicine space * Why nutrition, strength training, sleep, stress, and lifestyle still matter even when deeper issues are going on ⚠️ This episode is not anti-functional medicine. It’s about using functional medicine the right way. Because root-cause care should not mean throwing thousands of dollars at random protocols. And it definitely shouldn’t mean skipping the basics. Connect with Keegan: * Website: tegrityhealth.com * Youtube: @TegrityHealth * Instagram: @keeganziembamd Connect with Laura: * Instagram: @laurajustinesavino Loved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma, @keeganziembamd, and @laurajustinesavino — we’d love to hear your biggest takeaway! 🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to get to the root cause the right way! ⚙️ Free Resources: 👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 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

    🎙️ Episode 135: What Functional Medicine Should Actually Look Like

  8. Jul 6

    🎙️ Episode 134: One "Off" Weekend Doesn’t Mean You Failed

    Had a holiday weekend where you overindulged? Maybe you had a few drinks, ate more than usual, stayed up too late, skipped your steps, or woke up feeling puffy, tired, and a little frustrated. You’re not alone. And you did not ruin your progress. In this episode, I’m talking about what to do after a holiday, vacation, or life event throws off your normal health and fitness routine. And spoiler: the answer is not to slash your calories, punish yourself with cardio, or say “screw it” and keep going down that road. In this episode, I break down: * Why one day of overindulging will not ruin your progress * Why trying to overcorrect usually makes things worse * How poor sleep and alcohol can dysregulate hunger * What “getting back on track” actually looks like * Why your baseline habits matter more than perfection * How to use the weekend as feedback instead of failure Because the reality is, you only fail if you give up. If you get back to your protein, your steps, your workouts, your hydration, your sleep, and your normal routine, you’re going to be just fine. A misstep is part of the journey, but quitting doesn’t have to be. 🙌🏻 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: 👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 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

    🎙️ Episode 134: One "Off" Weekend Doesn’t Mean You Failed
See All (141)

5
out of 5
3 Ratings

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
    141
  • Rating
    Explicit
  • Copyright
    © Emma Kirchner
  • Show Website
    Fit Habit Life

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