269 episodes

Hey, girl! I know what it feels like to keep failing on your health goals, to feel like you are always starting and stopping the next diet or workout program, and not having any consistency with your habits or routines around wellness. You know it’s time to make a change in your life and say YES to yourself... but it feels so hard. There aren’t enough hours in the day and you feel guilty when you DO take time for yourself.

But you know you NEED a massive transformation for your body and mind. You can’t keep pouring from an empty cup... BUT WHERE TO START?

You’ve already tried and stopped and started every health plan out there, but nothing has worked for you yet. Don't worry friend - I’m your host, Emily Nichols, and I get it. I am known for helping women transform by creating your own simple and sustainable health plan with my habit hacking tools in not a lot of time and without the guilt.

I’m also a busy working #boymom and wife who used to put everyone else first and felt physically and emotionally drained every day until I began these simple habit hacks myself.

When I finally started taking care of myself starting with my nutrition, it snowballed into moving my body and even more importantly--a huge mindset transformation rooted in deeper faith and personal development. Before I knew it, I developed my own simple and sustainable health plan method that I now teach you inside of this podcast and my signature program, Self Transform U.

It's time to lose the guilt, stop comparing yourself to other working mamas who appear to have their lives together (spoiler alert: none of us do), stop the yo–yo dieting, make time for joyful movement, lose the frustration you feel daily because you feel like you will never have time for self care, and stop the starting and stopping cycle to finally make your healthy habits stick!

It's time to simplify this for you with the easy habit hacks I will teach you that you can start implementing NOW to begin your transformation because, friend, I truly believe that your self transformation doesn’t need to be hard.

Along with my simple habit hacks, time management and sustainable self care strategies, you will hear from inspiring guests who will educate, motivate and pour into you practical healthy habits that are easy to implement such as how to make fitness work for you, food freedom and nutrition guidance, Whole30 tips, how to make those mindset shifts, and how to make choices that turn into daily habits (in addition to some real emotions & laughs.)

Friend, I want to give you these habit hacking tools to help you make time for you guilt free and create a sustainable health plan and strategy that will carry you through all seasons of life. Let’s begin your own transformation from the inside/out in order to start feeling your best and stop merely surviving, but thriving!

So are you ready to begin your transformation journey? Let’s go!

***Emily is a Certified Personal Trainer, Orangetheory Coach, Whole30 Certified Coach, Behavior Change Specialist & Taco Tuesday Enthusiast**

Connect with Emily:
IG: www.instragram.com/emilynichols22
www.emily-nichols.com
coachemilynichols@gmail.com

Join Our Community:
bit.ly/selftransformedfam

Work with Emily!
www.emily-nichols.com/emilyscourses
**new round of my signature program, SELF TRANSFORM U, starts next month!

Self Transformed - Healthy Habits, Time Management, Working Mom, Fitness Tips, Whole30, Easy Meal Prep, Weight Loss Emily Nichols | Habit Coach, Fitness & Whole30 Coach

    • Health & Fitness
    • 4.9 • 80 Ratings

Hey, girl! I know what it feels like to keep failing on your health goals, to feel like you are always starting and stopping the next diet or workout program, and not having any consistency with your habits or routines around wellness. You know it’s time to make a change in your life and say YES to yourself... but it feels so hard. There aren’t enough hours in the day and you feel guilty when you DO take time for yourself.

But you know you NEED a massive transformation for your body and mind. You can’t keep pouring from an empty cup... BUT WHERE TO START?

You’ve already tried and stopped and started every health plan out there, but nothing has worked for you yet. Don't worry friend - I’m your host, Emily Nichols, and I get it. I am known for helping women transform by creating your own simple and sustainable health plan with my habit hacking tools in not a lot of time and without the guilt.

I’m also a busy working #boymom and wife who used to put everyone else first and felt physically and emotionally drained every day until I began these simple habit hacks myself.

When I finally started taking care of myself starting with my nutrition, it snowballed into moving my body and even more importantly--a huge mindset transformation rooted in deeper faith and personal development. Before I knew it, I developed my own simple and sustainable health plan method that I now teach you inside of this podcast and my signature program, Self Transform U.

It's time to lose the guilt, stop comparing yourself to other working mamas who appear to have their lives together (spoiler alert: none of us do), stop the yo–yo dieting, make time for joyful movement, lose the frustration you feel daily because you feel like you will never have time for self care, and stop the starting and stopping cycle to finally make your healthy habits stick!

It's time to simplify this for you with the easy habit hacks I will teach you that you can start implementing NOW to begin your transformation because, friend, I truly believe that your self transformation doesn’t need to be hard.

Along with my simple habit hacks, time management and sustainable self care strategies, you will hear from inspiring guests who will educate, motivate and pour into you practical healthy habits that are easy to implement such as how to make fitness work for you, food freedom and nutrition guidance, Whole30 tips, how to make those mindset shifts, and how to make choices that turn into daily habits (in addition to some real emotions & laughs.)

Friend, I want to give you these habit hacking tools to help you make time for you guilt free and create a sustainable health plan and strategy that will carry you through all seasons of life. Let’s begin your own transformation from the inside/out in order to start feeling your best and stop merely surviving, but thriving!

So are you ready to begin your transformation journey? Let’s go!

***Emily is a Certified Personal Trainer, Orangetheory Coach, Whole30 Certified Coach, Behavior Change Specialist & Taco Tuesday Enthusiast**

Connect with Emily:
IG: www.instragram.com/emilynichols22
www.emily-nichols.com
coachemilynichols@gmail.com

Join Our Community:
bit.ly/selftransformedfam

Work with Emily!
www.emily-nichols.com/emilyscourses
**new round of my signature program, SELF TRANSFORM U, starts next month!

    [HABIT HACK] How To Quickly Break a Bad Habit. PLUS! A New Tracker in the Shop!

    [HABIT HACK] How To Quickly Break a Bad Habit. PLUS! A New Tracker in the Shop!

    Okay, so we talk all the time about healthy habits on the show but what about bad habits?  How do we quickly break a bad habit? We have to have some objective data to help us find the trigger that is causing the bad habit then decide if we're able to remove that trigger and/or replace that bad habit with a healthier habit instead. (Be prepared, it won't happen overnight, but if you stick with it you can kick that bad habit!)  I share some examples on the show and I created a new resource for you to track your bad habits in the TRANSFORMATION SHOP!  Check out the all new BAD HABIT TRACKER to help you identify your triggers, and start kicking those bad habits.  
    You can go here to see all of the BLACK FRIDAY DEALS! Save 30% off all courses and save 50% off for this last chance to grab SELF TRANSFORM U! You can also still get the promo in the TRANSFORMATION SHOP for when you buy the FUNDAMENTAL NEEDS TOOLKIT, you'll get the HABITS THAT STICK STARTER KIT for 50% off! SALES END ON 12/2!
    ***
    WORK WITH ME:
    -Get the FREE HEALTHY HABIT RESET MASTERCLASS!
    -Visit the TRANSFORMATION SHOP to get all the affordable habit hacking tools!
    -Check out the various ways we can work together!
    -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, Whole30 resources, free workouts and more!
     
    LET’S CONNECT:
    -Sign up for weekly motivational texts from Emily at: 1-773-904-2157 or click this link! 
    **Please subscribe, rate and review Self Transformed so others can connect with our content too!  I’ll even send you a Starbucks Gift Card or hop on a FREE HABIT HACKING CALL with you if you email me a screenshot of your review at hello@emily-nichols.com ** Thank you so much!
    Connect with Emily:
    @emilynichols22
    @transformationshop.co
    www.emily-nichols.com 

    • 13 min
    5 Food Freedom Habits During the Holidays (Even If You’re Up a Few Pounds!) PLUS: A New Ingredient Meal Freebie for You!

    5 Food Freedom Habits During the Holidays (Even If You’re Up a Few Pounds!) PLUS: A New Ingredient Meal Freebie for You!

    Food freedom during the holidays can be a reality with these 5 habits!  With a focus on worth it foods, mindset over if you're up a couple of pounds, and the benefits of movement, and simplicity through your every day meals you can help you truly enjoy your food freedom during the holidays and beyond!
    A way to help you do this is with my new 5 SIMPLE WEEKNIGHT INGREDIENT MEALS download! This new freebie includes a grocery list and 5 weeknight ingredient meals, which makes creating healthy meals in the overwhelming times a little bit easier!  BONUS: every download includes a short video mini training on how to use it plus bonus info on how to do mini meals preps through out the week! Grab your free download here!
    You can go here to see all of the BLACK FRIDAY DEALS! Save 30% off all courses and save 50% off for this last chance to grab SELF TRANSFORM U! You can also still get the promo in the TRANSFORMATION SHOP for when you buy the FUNDAMENTAL NEEDS TOOLKIT, you'll get the HABITS THAT STICK STARTER KIT for 50% off! SALES END ON 12/2!
    ***
    WORK WITH ME:
    -Get the FREE HEALTHY HABIT RESET MASTERCLASS!
    -Visit the TRANSFORMATION SHOP to get all the affordable habit hacking tools!
    -Check out the various ways we can work together!
    -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, Whole30 resources, free workouts and more!
     
    LET’S CONNECT:
    -Sign up for weekly motivational texts from Emily at: 1-773-904-2157 or click this link! 
    **Please subscribe, rate and review Self Transformed so others can connect with our content too!  I’ll even send you a Starbucks Gift Card or hop on a FREE HABIT HACKING CALL with you if you email me a screenshot of your review at hello@emily-nichols.com ** Thank you so much!
    Connect with Emily:
    @emilynichols22
    @transformationshop.co
    www.emily-nichols.com 

    • 16 min
    [HABIT HACK] Habits of Gratitude. Happy Thanksgiving!

    [HABIT HACK] Habits of Gratitude. Happy Thanksgiving!

    Happy Thanksgiving, my friends!  I'm so grateful for you and today I'm sharing some habits of gratitude you can put in your toolbox! Creating a habit of gratitude--expressing it, receiving it, and truly being grateful is a mindset shift.
    All November in the HABIT HACKING SOCIETY, the theme has been gratitude and these are the actual habits of gratitude I shared with them on their private podcast feed. 
    You can go here to see all of the BLACK FRIDAY DEALS! Save 30% off all courses and save 50% off for this last chance to grab SELF TRANSFORM U! You can also still get the promo in the TRANSFORMATION SHOP for when you buy the FUNDAMENTAL NEEDS TOOLKIT, you'll get the HABITS THAT STICK STARTER KIT for 50% off! SALES END ON 12/2!
    ***
    WORK WITH ME:
    -Get the FREE HEALTHY HABIT RESET MASTERCLASS!
    -Visit the TRANSFORMATION SHOP to get all the affordable habit hacking tools!
    -Check out all of my courses
    -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, Whole30 resources, free workouts and more!
     
    LET’S CONNECT:
    -Sign up for weekly motivational texts from Emily at: 1-773-904-2157 or click this link! 
    **Please subscribe, rate and review Self Transformed so others can connect with our content too!  I’ll even send you a Starbucks Gift Card or hop on a FREE HABIT HACKING CALL with you if you email me a screenshot of your review at hello@emily-nichols.com ** Thank you so much!
    Connect with Emily:
    @emilynichols22
    @transformationshop.co
    www.emily-nichols.com 

    • 16 min
    BONUS: Where Are You On Your Success Path? WHY I AM SUNSETTING MY SIGNATURE PROGRAM AND BLACK FRIDAY SALE ON COURSES!!!!

    BONUS: Where Are You On Your Success Path? WHY I AM SUNSETTING MY SIGNATURE PROGRAM AND BLACK FRIDAY SALE ON COURSES!!!!

    Happy week of Thanksgiving, friends! I'm feeling very grateful for you and wanted to share even more Black Friday deals on my courses in addition to the shop and share with you that this is your last chance to purchase my signature program, SELF TRANSFORM U!  I am sunsetting STU at the end of 2022 and will be sharing more details in the coming weeks about a new signature group program launching the new year!  I'm also sharing a bit more about my coaching philosophy on how we have to create habits differently as busy working moms and how I keep that in mind when designing coaching opportunities together and tools inside the shop depending on where you are in your own success path (breaking point--exploring--action--mindset shift--thriving.) 
    You can go here to see all of the BLACK FRIDAY DEALS! Save 30% off all courses and save 50% off for this last chance to grab SELF TRANSFORM U! You can also still get the promo in the TRANSFORMATION SHOP for when you buy the FUNDAMENTAL NEEDS TOOLKIT, you'll get the HABITS THAT STICK STARTER KIT for 50% off! SALES END ON 12/2
    ***
    WORK WITH ME:
    -Get the FREE HEALTHY HABIT RESET MASTERCLASS!
    -Visit the TRANSFORMATION SHOP to get all the affordable habit hacking tools!
    -Check out all of my courses
    -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, Whole30 resources, free workouts and more!
     
    LET’S CONNECT:
    -Sign up for weekly motivational texts from Emily at: 1-773-904-2157 or click this link! 
    **Please subscribe, rate and review Self Transformed so others can connect with our content too!  I’ll even send you a Starbucks Gift Card or hop on a FREE HABIT HACKING CALL with you if you email me a screenshot of your review at hello@emily-nichols.com ** Thank you so much!
    Connect with Emily:
    @emilynichols22
    @transformationshop.co
    www.emily-nichols.com 

    • 18 min
    It’s Okay to Choose Positivity with Jessie Larson of The Positively You Podcast

    It’s Okay to Choose Positivity with Jessie Larson of The Positively You Podcast

    I'm going to let you in on a little secret--I have to work on being positive.  It's a habit I have to choose to work on.  Do you feel like this too? Positivity can be contagious, but negativity can be even more contangious as well.  There can be a duality of positivity and negativity, where you might be in a negative situation but can try to find some positivity (and we'll address toxic positivity as well!) Today we'll share some habits you can choose to allow yourself to become a more positive person!
    Today I'm chatting with Jessie Larson of The Positively You Podcast. Her goal is to help encourage and empower women to live their best lives. Through short pep talks, in depth interviews with guests, or just a quick girl chat, Jessie gives. you the tools you need to make positive changes in your life. She also coaches, hosts in person events, loves speaking, and has recently started her own podcast production company, which aims to get more powerful voices out into the world. You can find her most active on Instagram, weekly on her podcast, and for anything else over at jessielarson.com. 
    The Transformation Shop is open! From now until 12/2 when you purchase the FUNDAMENTAL NEEDS BUNDLE, you'll get the HABIT THAT STICK STARTER KIT FOR 50% OFF!  That's over a $230 for $40!  No discount code needed! Go grab the bundle to help you start tracking and the HABITS THAT STICK STARTER KIT to learn basic habit strategy and watch the transformation happen!
    **MORE BLACK FRIDAY SALES WILL BE ANNOUNCED THIS WEEK!**
    ***
    WORK WITH ME:
    -Get the FREE HEALTHY HABIT RESET MASTERCLASS!
    -Visit the TRANSFORMATION SHOP to get all the affordable habit hacking tools!
    -Check out all of my courses, including my signature program, SELF TRANSFORM U!
    -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, Whole30 resources, free workouts and more!
     
    LET’S CONNECT:
    -Sign up for weekly motivational texts from Emily at: 1-773-904-2157 or click this link! 
    **Please subscribe, rate and review Self Transformed so others can connect with our content too!  I’ll even send you a Starbucks Gift Card or hop on a FREE HABIT HACKING CALL with you if you email me a screenshot of your review at hello@emily-nichols.com ** Thank you so much!
    Connect with Emily:
    @emilynichols22
    @transformationshop.co
    www.emily-nichols.com 

    • 42 min
    [HABIT HACK]: How To Ask For Help By Having a CEO Mindset and Avoid Burnout

    [HABIT HACK]: How To Ask For Help By Having a CEO Mindset and Avoid Burnout

    Do you feel comfortable asking for help?  As busy working moms, we often face burnout at home and at work but asking for help just doesn't come easy (especially if you're asking for help to allow for you to practice some healthy habits and self care--the guilt is real!) So today we're going to have a CEO mindset--not a CHIEF EVERYTHING OFFICER, but instead an actual CEO (CHIEF EXECUTIVE OFFICER) who delegates and asks for help in order for everyone to be successful!  Today's HABIT HACK is going to help you reset your mindset to that CEO mentality and avoid burnout!
    **NEED HELP RESETTING YOUR MINDSET?  CHECKOUT THE MINDSET RESET JOURNAL PAGES IN THE TRANSFORMATION SHOP!**
    The TRANSFORMATION SHOP IS OPEN! The mission of the Transformation Shop is to help you HABIT HACK YOUR HEALTH (in less time and guilt free!) in order to transform into the best version of you! We offer simple tools to help you lose the overwhelm when it comes to what healthy habits to focus on, then bridge the gap with simple HABIT STRATEGY to make it work in your busy life!
    From now until 12/2 when you purchase the FUNDAMENTAL NEEDS BUNDLE, you'll get the HABIT THAT STICK STARTER KIT FOR 50% OFF!  That's over a $230 for $40!  No discount code needed! Go grab the bundle to help you start tracking and the HABITS THAT STICK STARTER KIT to learn basic habit strategy and watch the transformation happen!
    **MORE BLACK FRIDAY SALES COMING IN THE NEXT WEEK ON COURSES!***
    ***

    WORK WITH ME:
    -Get the FREE HEALTHY HABIT RESET MASTERCLASS!
    -Visit the TRANSFORMATION SHOP to get all the affordable habit hacking tools!
    -Check out all of my courses, including my signature program, SELF TRANSFORM U!
    -CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, Whole30 resources, free workouts and more!
     
    LET’S CONNECT:
    -Sign up for weekly motivational texts from Emily at: 1-773-904-2157 or click this link! 
    **Please subscribe, rate and review Self Transformed so others can connect with our content too!  I’ll even send you a Starbucks Gift Card or hop on a FREE HABIT HACKING CALL with you if you email me a screenshot of your review at hello@emily-nichols.com ** Thank you so much!
    Connect with Emily:
    @emilynichols22
    @transformationshop.co
    www.emily-nichols.com 
     

    • 16 min

Customer Reviews

4.9 out of 5
80 Ratings

80 Ratings

mlg_esq ,

This podcast is gold!!

From a fellow podcaster and mama, I LOVE listening to this podcast. Emily feels like that wise friend you can turn to for such great business advice. Everything is practical and helpful. I learn so much in each episode. I really love her enthusiasm - it’s so inspiring. Thank you Emily - keep up the awesome work!

- Michelle Grosser (The Motherhood Podcast)

NateHanan ,

Habit hacking AND Tacos, YESSSS!!!

You had me at “taco tuesday” and NOW I’m hungry, lol. But seriously, I love learning new habit and health hacks to help me live my BEST healthiest life so that I can serve those around me better. Love this approach!

Faith Hanan, Simple SEO

AsheHarvey ,

Food Freedom!!

Thank you Emily for your insight and coaching through the holidays! I’m so tired of feeling bad for wanting some apple pie. Your voice is refreshing and knowledge, much needed! I’d love to have you on my podcast!

Ashley E. Harvey
Reps & Redemption Podcast

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