235 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 • 61 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!

    CONFIDENCE SERIES 2/4: Stop Waiting on the Weight! Body Positivity and Working Out from the Inside/Out with With CycleBar Instructor Amanda Blevins

    CONFIDENCE SERIES 2/4: Stop Waiting on the Weight! Body Positivity and Working Out from the Inside/Out with With CycleBar Instructor Amanda Blevins

    This confidence series has been transformational!  Today we're chatting about body positivity and how fitness is not just physical, but more so mental and emotional.  Our guest, Amanda Blevins from Cyclebar, shares her story and will inspire you to stop waiting on the weight, live your life now, and that movement is for everyone!
    Don't forget about the next LIVE free mini workshop in the Facebook community on Wednesday, 8/17 at 12pm EST!  The community voted on chatting about how to pace yourself into new habits and not go full throttle! I'll be sharing a special discount code you can use towards SELF TRANSFORM U during the workshop as well as announcing a new free service I'll be offering every week!
    Enroll now in STU!  Get the program anytime, or grab a spot in the 8/29 round of SELF TRANSFORM U NEXT LEVEL for 1:1 accountability coaching to help you transform your life through your habits!
    ABOUT AMANDA IN HER OWN VOICE!
    I'm Amanda Blevins - I'm a nonprofit community engagement manager and Lead CycleBar Instructor in West Chester, Pennsylvania, about 40 miles west of Philadelphia. I'm a lifelong Pennsylvanian, graduated from Penn State University with a degree in marketing. I started taking cycling in 2014 as a way to cope with a divorce, and started teaching in 2017, moving to CycleBar in 2019. Since then, I've trained over 10 instructors and helped open a new CycleBar location in Collegeville, PA. I'm passionate about helping people from all sorts of backgrounds feel good through movement.
    ***
    WORK WITH ME:
    -Enroll in my signature program,, SELF TRANSFORM U now! (my mini course, THE HABITS THAT STICK STARTER KIT is included in your enrollment!) or reserve your spot in this month’s STU Next Level for 1:1 coaching!
    -HABIT HACKING STRATEGY CALL: Hop on a 30 minute call with Emily! This is the breakthrough to FINALLY make your habits stick!
    -Ready to stop dieting and find your own version of food freedom?  Then you’re probably ready for my Whole30 Anytime Course or the Plant Based Whole30 Anytime Course!
    -Get on the waitlist for the  HABIT HACKING SOCIETY so you’ll be the 1st to know when the doors open again!
    -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! 
    -Join our FREE Self Transformed Community to connect & continue the conversation together each week and join in our mini workshops together!  
    **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 coachemilynichols@gmail.com** Thank you so much!
    Sign up for Emily’s newsletter to receive even more inspo & exclusive content (promise not to spam)**
    Connect with Emily:
    @emilynichols22
    @selftransformed
    www.emily-nichols.com 

    • 51 min
    HABIT HACK THURSDAY: How to Find Out When You Are Most Productive to Feel Accomplished and Confident

    HABIT HACK THURSDAY: How to Find Out When You Are Most Productive to Feel Accomplished and Confident

    Ever feel super, laser focused at a certain time of day?  What about super tired and finding it hard to concentrate? We all have a certain time of day where we find ourselves the most productive--but how do you figure that out?  I'm sharing how to help you figure out your most productive time of day so you can get things done and feel confident and accomplished!  
    Don't forget about the next LIVE free mini workshop in the Facebook community on Wednesday, 8/17 at 12pm EST!  The community voted on chatting about how to pace yourself into new habits and not go full throttle! I'll be sharing a special discount code you can use towards SELF TRANSFORM U during the workshop as well as announcing a new free service I'll be offering every week!
    ***
    WORK WITH ME:
    -Enroll in my signature program,, SELF TRANSFORM U now! (my mini course, THE HABITS THAT STICK STARTER KIT is included in your enrollment!) or reserve your spot in this month’s STU Next Level for 1:1 coaching!
    -HABIT HACKING STRATEGY CALL: Hop on a 30 minute call with Emily! This is the breakthrough to FINALLY make your habits stick!
    -Ready to stop dieting and find your own version of food freedom?  Then you’re probably ready for my Whole30 Anytime Course or the Plant Based Whole30 Anytime Course!
    -Get on the waitlist for the  HABIT HACKING SOCIETY so you’ll be the 1st to know when the doors open again!
    -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! 
    -Join our FREE Self Transformed Community to connect & continue the conversation together each week and join in our mini workshops together!  
    **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 coachemilynichols@gmail.com** Thank you so much!
    Sign up for Emily’s newsletter to receive even more inspo & exclusive content (promise not to spam)**
    Connect with Emily:
    @emilynichols22
    @selftransformed
    www.emily-nichols.com 

    • 12 min
    Back to School Self Care Habits for Moms and Kids

    Back to School Self Care Habits for Moms and Kids

    Back to school time can be very stressful and overwhelming for moms, but also for your kids!  I'm sharing 5 self care habits for not only moms during back to school time but for your kids as well!
    Join us for our next free mini workshop in the Facebook community on Wednesday 8/17 at 12pm EST LIVE (or catch the replay!) The group voted on chatting about pacing yourself intead not going full throttle into new habits. Join the community for friendship and free coaching!
    If you need help creating your own customized health plan--habit strategy is where it's at!  Grab my signature program, SELF TRANSFORM U, or reserve your spot in STU Next Level for 1:1 accountability starting 8/29!  Learn more here and sign up now!
    ***
    WORK WITH ME:
    -Enroll in my signature program,, SELF TRANSFORM U now! (my mini course, THE HABITS THAT STICK STARTER KIT is included in your enrollment!) or reserve your spot in this month’s STU Next Level for 1:1 coaching!
    -HABIT HACKING STRATEGY CALL: Hop on a 30 minute call with Emily! This is the breakthrough to FINALLY make your habits stick!
    -Ready to stop dieting and find your own version of food freedom?  Then you’re probably ready for my Whole30 Anytime Course or the Plant Based Whole30 Anytime Course!
    -Get on the waitlist for the  HABIT HACKING SOCIETY so you’ll be the 1st to know when the doors open again!
    -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! 
    -Join our FREE Self Transformed Community to connect & continue the conversation together each week and join in our mini workshops together!  
    **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 coachemilynichols@gmail.com** Thank you so much!
    Sign up for Emily’s newsletter to receive even more inspo & exclusive content (promise not to spam)**
    Connect with Emily:
    @emilynichols22
    @selftransformed
    www.emily-nichols.com 

    • 23 min
    HABIT HACK THURSDAY: What To Do When You Plateau--A Replay of Our Monthly Mini Workshop

    HABIT HACK THURSDAY: What To Do When You Plateau--A Replay of Our Monthly Mini Workshop

    Have you ever plateaued in your life?  Not just physcially, but also mentally, emotionally and even professionally?  Take a sneak peek into last month's free monthly mini workshop where I share a few tips to help you break out of that plateau and get back on your transformation journey!
    Our next free mini workshop is happening on Wednesday 8/17 at 12pm EST in the Facebook Community!  Join us live or catch the replay!  Our topic will be announced next week when once the community is done voting--come join us now in the meantime!
    ***
    WORK WITH ME:
    -Enroll in my signature program,, SELF TRANSFORM U now! (my mini course, THE HABITS THAT STICK STARTER KIT is included in your enrollment!) or reserve your spot in this month’s STU Next Level for 1:1 coaching!
    -HABIT HACKING STRATEGY CALL: Hop on a 30 minute call with Emily! This is the breakthrough to FINALLY make your habits stick!
    -Ready to stop dieting and find your own version of food freedom?  Then you’re probably ready for my Whole30 Anytime Course or the Plant Based Whole30 Anytime Course!
    -Get on the waitlist for the  HABIT HACKING SOCIETY so you’ll be the 1st to know when the doors open again!
    -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! 
    -Join our FREE Self Transformed Community to connect & continue the conversation together each week and join in our mini workshops together!  
    **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 coachemilynichols@gmail.com** Thank you so much!
    Sign up for Emily’s newsletter to receive even more inspo & exclusive content (promise not to spam)**
    Connect with Emily:
    @emilynichols22
    @selftransformed
    www.emily-nichols.com 

    • 20 min
    CONFIDENCE SERIES KICK OFF 1/4: How To Get Out of Your Own Way and Build Confidence with Kacia Fitzgerald of the EmpowerHER Podcast

    CONFIDENCE SERIES KICK OFF 1/4: How To Get Out of Your Own Way and Build Confidence with Kacia Fitzgerald of the EmpowerHER Podcast

    Do you ever feel like you are standing in your own way?  (I sure have!) Sometimes our confidence in ourselves in lacking and we need some tools, some habits to help build ourselves back up.  That's exactly what we'll do doing during our CONFIDENCE SERIES here on the show and we're going to start with how to get our of your own way with this firecracker: KACIA FITZGERALD!  Kacia has some simple and attainable tips she'll be sharing with you today to build up your confidence!
    ***
    Did you hear?  I'm leaving the doors open for the HABIT HACKING SOCIETY for just one more day (TODAY! 8/1/22!) Use the code ONEMONTHFREE to get your 1st month free and come join the best community to help you establish healthy habits--doors won't be open again until 2023 so what are you waiting for, friend!  This is your sign that now is your time!
    Want to enroll in my signature program, SELF TRANSFORM U? Doors are open ALL THE TIME, but if you want the STU Next Level experience with that 1:1 accountability coaching with me--sign up for STU Next Level ASAP!  We start 8/29 and I only have 5 spots available!  Let's go!
    ***
    ABOUT KACIA:
    Kacia is a multi-passionate entrepreneur, speaker,
    and podcaster who's on a mission to help women
    unapologetically share their voice & message with
    the world.
    Along with her podcast, she has a global community
    of personal growth obsessed women, is the founder
    of two podcast courses that help women launch or
    grow their show, and the host of in-person women
    empowerment events.
    She's found that what's often holding women back
    is the thoughts that they think about who they are &
    what they are capable of so she takes her
    knowledge from working with hundreds of
    entrepreneurs over the years, paired with her high
    energy bubbly personality and a "Come with me,
    let's figure this out together" approach to light a fire
    under their booty to get out of their own way & go.
    ***
    WORK WITH ME:
    -Join the   HABIT HACKING SOCIETY! Doors close 7/31, and you don’t want to miss the epic bonuses!
    -Enroll in my signature course, SELF TRANSFORM U now! (my mini course, THE HABITS THAT STICK STARTER KIT is included in your enrollment!)
    -HABIT HACKING STRATEGY CALL: Hop on a 30 minute call with Emily! This is the breakthrough to FINALLY make your habits stick!
    -Ready to stop dieting and find your own version of food freedom?  Then you’re probably ready for my Whole30 Anytime Course or the Plant Based Whole30 Anytime Course!
    -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! 
    -Join our FREE Self Transformed Community to connect & continue the conversation together each week and join in our mini workshops together!  
    **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 coachemilynichols@gmail.com** Thank you so much!
    Sign up for Emily’s newsletter to receive even more inspo & exclusive content (promise not to spam)**
    Connect with Emily:
    @emilynichols22
    @selftransformed
    www.emily-nichols.com 

    • 48 min
    HABIT HACK THURSDAY: Habit Stacking 101--How to Use this Simple Strategy to Transform Your Time and Habits

    HABIT HACK THURSDAY: Habit Stacking 101--How to Use this Simple Strategy to Transform Your Time and Habits

    Have you heard of habit stacking?  Or have you tried it, but with not much success?  I'm simplifying habit stacking for you inspired by James Clear's book, "Atomic Habits," and a simple habit hack to help you start tracking your time and stacking your habits!
    I teach this inside of the Habit Hacking Society--my membership community that helps you establish consistent, healthy habits with access to coaching, accountability and consistent grace in a community where we're just doing life together!  Get your 1st month free (annual or monthly membership) with the code ONEMONTHFREE. Doors close for 2022 on 7/31 and I don't want you to miss out!  Come become a HABIT HACKER TODAY!
    Grab my signature course, SELF TRANSFORM U, now to start creating your own customized health plan backed by habit strategy!  If you need even more accountability, reserve your spot in STU Next Level with 1:1 coaching with me.  The next round starts 8/29 and there are limited spots available! Start transforming your life NOW!
    ***
    WORK WITH ME:
    -Join the   HABIT HACKING SOCIETY! Doors close 7/31, and you don’t want to miss the epic bonuses!
    -Enroll in my signature course, SELF TRANSFORM U now! (my mini course, THE HABITS THAT STICK STARTER KIT is included in your enrollment!)
    -HABIT HACKING STRATEGY CALL: Hop on a 30 minute call with Emily! This is the breakthrough to FINALLY make your habits stick!
    -Ready to stop dieting and find your own version of food freedom?  Then you’re probably ready for my Whole30 Anytime Course or the Plant Based Whole30 Anytime Course!
    -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! 
    -Join our FREE Self Transformed Community to connect & continue the conversation together each week and join in our mini workshops together!  
    **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 coachemilynichols@gmail.com** Thank you so much!
    Sign up for Emily’s newsletter to receive even more inspo & exclusive content (promise not to spam)**
    Connect with Emily:
    @emilynichols22
    @selftransformed
    www.emily-nichols.com 

    • 16 min

Customer Reviews

4.9 out of 5
61 Ratings

61 Ratings

sillybiochemist ,

Helps me refocus

As a busy mom, sometimes I just need to get out of my own head. This podcast helps me to do this. Emily and her guests have reminded me to take care of myself and also give myself grace when necessary. Once I get out of my own thoughts, I am more focused and more effective as a coworker, mom, friend, and wife.

aktitus ,

Such a Refresh!

I found your podcast a few weeks ago while I was looking for content to support me in healthy eating to rebalance my hormones, and your channel has been so refreshing!

I was looking for support surrounding food, but you offer so much more than that! you speak on everything that I currently struggle with! Your Habit Hacking Thursday is just the pick me up I need midweek as well.

I am so grateful for you and the encouragement you provide!

kpond12 ,

Transform U

Emily brings great ways to habit track and stay consistent. Love her transparency and they way she motivates people. If you are looking for a simple way to start transforming your life and want someone who is real, funny, authentic and there for you follow Emily.

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