Fit Habit Life
By Emma Kirchner
Listen to a podcast, please open Podcast Republic app. Available on Google Play Store and Apple App Store.
Image by Emma Kirchner
Category: Fitness
Open in Apple Podcasts
Open RSS feed
Open Website
Rate for this podcast
Subscribers: 0
Reviews: 0
Episodes: 123
Description
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
fithabitemma.substack.com
| Episode | Date |
|---|---|
|
🎙️ Episode 123: Why “Getting Shredded for Summer” Is the Wrong Goal
|
May 28, 2026 |
|
🎙️Episode 122: Can You Actually Gain 5lbs of Muscle in a Month? feat. Laura Savino
|
May 25, 2026 |
|
🎙️ Episode 121: Perimenopause, Hormones & Why Fat Loss Feels Harder After 40 with Coach Leann Meachum
|
May 21, 2026 |
|
🎙️ Episode 120: Why Fat Loss Feels So Hard (And What Actually Works) with Coach Lisa Viloria
|
May 18, 2026 |
|
🎙️ Episode 119: Are Wearables Helping Your Fat Loss or Sabotaging It?
|
May 14, 2026 |
|
🎙️ Episode 118: Why You Keep Self-Sabotaging (And How To Finally Stop)
|
May 11, 2026 |
|
🎙️ Episode 117: I’m a Coach and I Still Struggle
|
May 07, 2026 |
|
🎙️ Episode 116: From Peptides to GLP-1s… Why None of It Works Without This
|
May 04, 2026 |
|
🎙️ Episode 115: Why You Keep Self-Sabotaging
|
Apr 23, 2026 |
|
🎙️ Episode 114: The Best Workout Split for Building Muscle
|
Apr 20, 2026 |
|
🎙️ Episode 113: Why You Can't Eat Intuitively Until You Actually Learn How to Eat feat. Laura Savino
|
Apr 16, 2026 |
|
🎙️ Episode 112: Why Your Old Diets & Workouts Don’t Work Anymore
|
Apr 13, 2026 |
|
🎙️ Episode 111: The Real Reason You’re Not Hitting Your Goals
|
Apr 09, 2026 |
|
🎙️ Episode 110: The Dark Side of Getting Really Lean
|
Apr 06, 2026 |
|
🎙️ Episode 109: How to Raise Your Testosterone Naturally (Before You Try TRT)
|
Apr 02, 2026 |
|
🎙️ Episode 108: Why Most High Performers Have Gut Issues
|
Mar 30, 2026 |
|
🎙️ Episode 107: This Is Your Sign to Eat More Carbs
|
Mar 26, 2026 |
|
🎙️ Episode 106: Do Processed Foods Actually Make You Fat?
|
Mar 23, 2026 |
|
🎙️ Episode 105: Why Your Period Disappeared and How to Get It Back
|
Mar 19, 2026 |
|
🎙️ Episode 104: 4 Simple Sleep Hacks That Will Improve Your Fat Loss, Energy & Recovery
|
Mar 16, 2026 |
|
🎙️ Episode 103: The Truth About Hormone Replacement Therapy (And How to Avoid Bad Providers)
|
Mar 12, 2026 |
|
🎙️ Episode 102: The Mindset You Need to Lose Weight for Good
|
Mar 09, 2026 |
|
🎙️ Episode 101: You Don’t Need a New Workout Plan
|
Mar 05, 2026 |
|
🎙️ Episode 100: Cottage Cheese vs Ricotta, Stress, and Why Most People Are Doing Fat Loss Wrong
|
Mar 02, 2026 |
|
🎙️ Episode 099: How to Actually Hit Your Macros
|
Feb 23, 2026 |
|
🎙️ Episode 098: Who Should You Actually Trust Online for Health & Fitness Advice?
|
Feb 19, 2026 |
|
🎙️ Episode 097: Why Fat Loss Feels Slow
|
Feb 16, 2026 |
|
🎙️ Episode 096: Does Your Coach Suck?
|
Feb 12, 2026 |
|
🎙️ Episode 095: How To Get The Best Results With Online Coaching
|
Feb 09, 2026 |
|
🎙️ Episode 094: Stop Using HIIT for Fat Loss
|
Feb 05, 2026 |
|
🎙️ Episode 093: Lost Motivation? Here’s How to Get Back in the Gym
|
Feb 02, 2026 |
|
🎙️ Episode 092: Why Supplements Aren’t the Magical Solution
|
Jan 29, 2026 |
|
🎙️ Episode 091: The Uncomfortable Truth About Building Muscle
|
Jan 26, 2026 |
|
🎙️ Episode 090: The Best Time to Work Out (It’s Not What You Think)
|
Jan 22, 2026 |
|
🎙️ Episode 089: Gut Issues and Sandwiches
|
Jan 19, 2026 |
|
🎙️ Episode 088: 5 Uncommon Ways to Manage Your Stress Levels This Year
|
Jan 17, 2026 |
|
🎙️ Episode 087: Why Former Athletes Struggle With Balanced Health
|
Jan 12, 2026 |
|
🎙️ Episode 086: Intermittent Fasting for Faster Fat Loss?
|
Jan 08, 2026 |
|
🎙️ Episode 085: Should You Cut Carbs for Fat Loss?
|
Jan 05, 2026 |
|
🎙️ Episode 084: Following Through in 2026
|
Jan 01, 2026 |
|
🎙️ Episode 083: How to Actually Achieve Your Health & Fitness Goals in 2026
|
Dec 29, 2025 |
|
🎙️ Episode 082: Enjoy Christmas!
|
Dec 25, 2025 |
|
🎙️ Episode 081: I Ate a Donut
|
Dec 22, 2025 |
|
🎙️ Episode 080: How to Get Over a Cold in 24 Hours
|
Dec 18, 2025 |
|
🎙️ Episode 079: From Chronic Pain to Strength — What Real Healing Actually Looks Like with Kalish Morrow
|
Dec 15, 2025 |
|
🎙️ Episode 078: How to Get Back on Track After Travel, Slip-Ups, or Chaotic Weeks
|
Dec 11, 2025 |
|
🎙️ Episode 077: Stop Chasing the Perfect Plan & Start Taking Action
|
Dec 08, 2025 |
|
🎙️ Episode 076: How to Drink Responsibly Without Wrecking Your Goals This Holiday Season
|
Dec 04, 2025 |
|
🎙️ Episode 075: The Scale Went Up… Now What?
|
Dec 01, 2025 |
|
🎙️ Episode 074: The Power of Gratitude (Especially During the Holidays)
|
Nov 27, 2025 |
|
🎙️ Episode 073: Pure Strength Training for Real Results with Heather Anderson
|
Nov 24, 2025 |
|
🎙️ Episode 072: The Biggest Holiday Pitfalls and How to Avoid Them
|
Nov 20, 2025 |
|
🎙️ Episode 071: Don't Wait Until January
|
Nov 17, 2025 |
|
🎙️ Episode 070: The #1 Hack to Crush Cravings Through the Holidays
|
Nov 13, 2025 |
|
🎙️ Episode 069: Maintain, Don’t Gain — Staying Consistent During Holiday Chaos
|
Nov 10, 2025 |
|
🎙️ Episode 068: How to Maintain Your Weight Through the Holidays Without Missing Out
|
Nov 06, 2025 |
|
🎙️Episode 067: Right Now Is the Worst Time to Start a Fat Loss Phase
|
Nov 03, 2025 |
|
🎙️ Episode 066: How to Raise Testosterone Naturally
|
Oct 30, 2025 |
|
🎙️ Episode 065: Movement Really is Medicine
|
Oct 27, 2025 |
|
🎙️ Episode 064: The Truth About Cardio — When It Helps, When It Hurts, and How to Do It Right
|
Oct 23, 2025 |
|
🎙️ Episode 063: The 3 Biggest Mistakes People Make When Writing Their Own Workouts
|
Oct 20, 2025 |
|
🎙️ Episode 062: The Mindset That’s Sabotaging Your Progress
|
Oct 16, 2025 |
|
🎙️ Episode 061: What Is a Reverse Diet — And Do You Need One?
|
Oct 13, 2025 |
|
🎙️ Episode 060: How to Stay On Track With Nutrition While Traveling (Without Missing Out)
|
Oct 09, 2025 |
|
🎙️ Episode 059: From Rock Bottom to Financial Freedom with Matt DeHart
|
Oct 06, 2025 |
|
🎙️ Episode 058: The Fitness & Nutrition Terms You Need to Know (Simplified)
|
Oct 02, 2025 |
|
🎙️ Episode 057: Why I Quit
|
Sep 29, 2025 |
|
🎙️ Episode 056: Why Women Should Bulk (and How to Do It Right) with Laura Savino
|
Sep 25, 2025 |
|
🎙️ Episode 055: How to Strength Train the Right Way (and Stop Wasting Time in the Gym)
|
Sep 22, 2025 |
|
🎙️ Episode 054: 5 Proven Strategies to Manage PCOS & Insulin Resistance
|
Sep 18, 2025 |
|
🎙️Episode 053: Do Carbs Make You Fat?
|
Sep 15, 2025 |
|
🎙️ Episode 052: The Real Reasons You’re Bloated (and What to Do About It)
|
Sep 11, 2025 |
|
🎙️ Episode 051: Can You Afford Not to?
|
Sep 08, 2025 |
|
🎙️ Episode 050: How to Become a More Resilient Human with Hybrid Training & Mindset Mastery (ft. Justin Jones)
|
Sep 04, 2025 |
|
🎙️ Episode 049: Discover Your Metabolic Type to Speed Up Your Results
|
Sep 01, 2025 |
|
🎙️ Episode 048: The Thing You’re Avoiding Is the Key
|
Aug 28, 2025 |
|
🎙️ Episode 047: Coaching the Next Generation of Athletes — Performance, Mindset & Fueling with Will Hastings
|
Aug 25, 2025 |
|
🎙️ Episode 046: From Bodybuilder to Marathoner — Logan DeCamp’s Journey to Purpose, Performance & Pain-Free Movement
|
Aug 21, 2025 |
|
🎙️ Episode 045: The Secret Power of Yet — The Mindset Hack for Real Results
|
Aug 18, 2025 |
|
🎙️ Episode 044: Why the Scale Lies & the 5 Best Supplements for Fat Loss
|
Aug 14, 2025 |
|
🎙️ Episode 043: How I Stayed on Track for my Fat Loss Goals During a Chaotic Week (and Ditched the All-or-Nothing Mindset)
|
Aug 11, 2025 |
|
🎙️ Episode 042: When Pushing Harder Stops Working — What It Really Takes to Heal & Perform with Kaitlyn Kenna Smith
|
Aug 07, 2025 |
|
🎙️ Episode 041: The Real Problem with “Calories In, Calories Out”
|
Aug 04, 2025 |
|
🎙️ Episode 040: How Your Home Could Be Wrecking Your Health with Jared Fenn
|
Jul 31, 2025 |
|
🎙️ Episode 039: The Truth About Balancing Health, Performance & Aesthetics
|
Jul 28, 2025 |
|
🎙️ Episode 038: Hormone Chaos After 35—What Most Doctors Aren’t Telling Women with Marie Neuhaus
|
Jul 24, 2025 |
|
🎙️ Episode 037: Healing Your Relationship with Food, Fitness & Yourself with Meryl Binder
|
Jul 21, 2025 |
|
🎙️ Episode 036: Should You Be on Hormone Replacement Therapy?
|
Jul 17, 2025 |
|
🎙️ Episode 035: Why Glutes, Gut Health & Recovery Matter More Than You Think with Nathan Brennan
|
Jul 14, 2025 |
|
🎙️ Episode 034: From 336lbs to Lean, Strong, and Mentally Free — The Power of Reverse Dieting with Brian Hurst
|
Jul 10, 2025 |
|
🎙️ Episode 033: From All-or-Nothing to Long-Term Success with Adam Badger
|
Jul 07, 2025 |
|
🎙️ Episode 032: The 4 Rules That Helped Jamie Selzler Lose 340lbs (Without Cardio or Fad Diets)
|
Jul 03, 2025 |
|
🎙️ Episode 031: From Burnout to Balance — Why Coaches Need Coaches with Jeremy Golden
|
Jun 30, 2025 |
|
🎙️ Episode 030: How I Lost 4lbs in 1 Week Without Slashing My Calories Or Adding Cardio
|
Jun 26, 2025 |
|
🎙️ Episode 029: Is Cortisol Actually Making You Fat?
|
Jun 23, 2025 |
|
🎙️ Episode 028: What's Wrong With Joe?
|
Jun 19, 2025 |
|
🎙️ Episode 027: The Truth About Fasting For Fat Loss
|
Jun 16, 2025 |
|
🎙️ Episode 026: Why You Keep Sabotaging Your Fat Loss Results (And How to Stop)
|
Jun 12, 2025 |
|
🎙️ Episode 025: Bloated, Tired, and Stuck? Stop Chasing Fat Loss and Start Here
|
Jun 09, 2025 |
|
🎙️ Episode 024: Is Tracking Macros Disordered?
|
Jun 05, 2025 |
|
🎙️ Episode 023: Breaking the All-or-Nothing Mindset to Finally See Sustainable Results with Crystal Clardy
|
Jun 02, 2025 |
|
🎙️ Episode 022: Why I Hired a Coach as a Coach (And What It’s Teaching Me)
|
May 29, 2025 |
|
🎙️ Episode 021: From Training to Tech - How George Pagan III Built a Fitness Business from Scratch
|
May 26, 2025 |
|
🎙️ Episode 020: Eat the Dang Food - Healing Your Relationship with Food with Coach Isaiah Mitchell
|
May 22, 2025 |
|
🎙️ Episode 019: The Real Truth About Fat Loss Over 40 (and Why You Should Start Sooner) with Coach Erin McDonald
|
May 19, 2025 |
|
🎙️ Episode 018: The Truth About Sustainable Fat Loss (and the Mindset Shift You’re Probably Avoiding) — with Mike Millner
|
May 15, 2025 |
|
🎙 Episode 017: Why Feeling “Fine” Isn’t Good Enough – A Real Talk on Health, Lab Ranges & Showing Up for Yourself (with Coach Laura Vinger)
|
May 12, 2025 |
|
🎙️ Episode 016: The Hard Truth About Group Fitness Classes
|
May 08, 2025 |
|
🎙️ Episode 015: The Exact Blueprint to Get Your Dream Body
|
May 05, 2025 |
|
🎙️ Episode 014: Why You’re Not Getting Toned
|
May 01, 2025 |
|
🎙️ Episode 013: The Silent Fat Loss Killer (and How to Beat It)
|
Apr 28, 2025 |
|
🎙️ Episode 012: 10 Stupid-Simple Ways to Eat More Protein (That Actually Work)
|
Apr 24, 2025 |
|
🎙️ Episode 011: What to Do When You’re Sick, Injured, or Just Not Feeling 100%
|
Apr 21, 2025 |
|
🎙️ Episode 010: Fad Diets Debunked - Why Keto, Vegan, Carnivore & Fasting Don’t Work Long-Term
|
Apr 14, 2025 |
|
🎙️ Episode 009: 5 Weird Ways to Upgrade Your Fat Loss Results
|
Apr 10, 2025 |
|
🎙️ Episode 008: How to Sleep Like a Baby (and Why It’s the Secret Weapon You’re Probably Ignoring)
|
Apr 07, 2025 |
|
🎙️ Episode 007: When the Numbers Mess with Your Head
|
Apr 03, 2025 |
|
🎙️ Episode 006: 5 Fitness Trends That Need to Die
|
Mar 31, 2025 |
|
🎙️ Episode 005: 5 Common Fat Loss Mistakes (and What to Do Instead)
|
Mar 27, 2025 |
|
🎙️ Episode 004: Motivation Sucks — Here’s What Actually Works
|
Mar 27, 2025 |
|
🎙️ Episode 003: The 6 Foundational Habits That Will Change Your Health (and Your Life)
|
Mar 27, 2025 |
|
🎙️ Episode 002: How to Track Progress That Actually Matters
|
Mar 27, 2025 |
|
🎙 Episode 001: Welcome to Fit Habit Life – My Story & Mission
|
Mar 27, 2025 |