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More sessions, not longer ones If you want to increase your cardio and it’s actually going to help you move toward your goals (i.e. you’re not overdoing it), don’t just extend your sessions — you’ll benefit more from distributing it more evenly over extra sessions. This helps mitigate against fatigue as long cardio workouts drain a ton of energy. By distributing the same total amount of cardio across more days of the week, you’ll typically notice more consistent energy levels and be able to enjoy life more in general! So don’t be tempted to go through it all at once.
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Protein often comes with hidden fat. Learn why checking fat content is key to managing calories and macros. Make smarter choices for leaner nutrition!
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Our body compositions are a product of the many subtle decisions we make daily, and it’s easy to miss the ones that throw us off and invite unwanted weight back into our lives. Let’s cover 3 of the most critical ones and how to handle them!
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Kickstart your meal planning with easy, no-stress meals. Build momentum, simplify your week, and stick to healthy habits without the guilt.
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Join WarriorBabe VIP, a 12-month 1:1 coaching program for women 40+. Get custom nutrition, daily support, and lasting results—monthly plans available.
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Carbs are not all created equal, and this is especially true of the distinction between simple and complex carbs.
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Ruts are normal, but they don’t have to stick. You can break free, and it often doesn’t take much to get started! Let’s take a look at 3 of the best ways to do it...1. Revisit your rootsWe all forget why we started sometimes — it’s normal. It’s even healthy — when we look back on the beginning of the journey, we realize how far we’ve come and whether we’re still aligned with our intentions. Ask how your goals and priorities have changed, and get super clear on what drives them. Then you can look at your current trajectory and see where you’ve been consistent (and where you haven’t). This makes it much simpler to find your motivation again and press forward with more excitement and energy than you’ve had in ages!
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Stay motivated and enjoy your workouts with these three simple strategies to fit exercise into your busy life—without stress or guilt!
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The fitness industry has a dark secret hidden behind promises of quick-fix results and unattainable goals.It keeps women jumping from diet to diet, always starting something new and then bouncing back, even when they know deep down that nothing is going to change.The end result is that you can try going on keto, low-fat, intermittent fasting, whatever the latest trend is… And still be pulled into yet another program making the same promises, using a different type of restriction.Typically, it also comes with the promise of absurdly fast results, and it’s so cleverly designed that even if you never see lasting results after doing everything right, it’s nearly impossible to resist coming back over and trying again…No matter how frustrating or difficult it becomes!These companies pull women in by using complicated systems that only work under extremely specific circumstances.Keto is a perfect example: Ketosis only kicks in when carbs are almost completely absent from your body… And at the moment you reintroduce carbs to your diet, this fat-burning mechanism grinds to a halt.Intermittent fasting relies on avoiding all food except for within a very specific window of time. But outside of that time, you may be constantly battling hunger and fatigue until you’re even allowed a snack.While some women have the time and willpower to get everything absolutely perfect, this lifestyle isn’t realistic for the vast majority of women. Plus, it’ll make you miserable faster than you can say “low cal”!If you understand this secret and how it’s designed to keep you hooked on programs that never work, you can take back control and turn the tables on these unrealistic and unsustainable diets forever.I can attest to this… I was on brutally restrictive plans in my competition days, and once I discovered why I could never see the results I wanted unless I put my body through hell, everything clicked into place.Since then and for the past 7 years, I’ve worked out about 3-5 days a week, eating a sustainable and enjoyable diet that allows me to stay toned year-round without the ups and downs most nutrition plans are infamous for.I’ve never looked back since. Restrictive diets don’t work, plain and simple — look at what happens with those “success stories” months or years later and that will be abundantly clear.I can show you the same step-by-step process over 8,138 women have used and continue to use right now to make and KEEP progress they never found with any restrictive diets!
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Melissa broke free from fad diets & found real change through support, strength training, and community. Her journey proves lasting results are possible.
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In this episode of The Macro Hour, Nikkiey Stott breaks down the Fat Loss Hierarchy and flips the common misconception that cardio is the key to fat loss. Most people are told that endless cardio is the holy grail, but in reality, nutrition is the foundation, weight training is the accelerator, and cardio is just the cherry on top.Nikkiey dives into why focusing on nutrition first is essential for real body composition changes, how strength training amplifies results, and why cardio should be a tool—not the main strategy. If you’ve been stuck in the cardio-first mindset, this episode will help you reframe your approach and fuel your body the right way to reach your goals. Tune in and learn how to optimize fat loss the right way!
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In this episode of The Macro Hour, Nikkiey Stott is busting some of the biggest weight loss myths that might be holding you back. From the idea that eating low-fat is always healthier to the belief that eliminating carbs or simply eating less leads to better results—she’s setting the record straight. Nikkiey breaks down the facts you need to stay informed and empowered on your journey so you can make choices that actually support your goals. Tune in to separate fact from fiction and take control of your nutrition and fitness with confidence.
After years of crash diets, she rebuilt her health with strength training and macros—stepping on stage at 60 for her first bodybuilding competition.
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In this episode of The Macro Hour, Nikkiey Stott is joined by Jean Rogers, a 75-year-old WarriorBabe who has completely transformed her health and fitness journey. After struggling with weight gain and other factors since menopause, Jean decided she had enough and took control of her health. Through WarriorBabe, she found a sustainable approach that fit her lifestyle, giving her more energy, confidence, and true food freedom by learning macros.Jean’s journey hasn’t been without challenges—she even underwent a hip replacement while in the program but, with the support of her coach, came out even stronger than before. More than anything, Jean’s motivation is to stay active and vibrant so she can continue making memories with her grandchildren. Her story is a powerful testament that it’s never too late to make a change, prioritize your health, and thrive at any age. Tune in for an inspiring conversation about resilience, transformation, and the power of sustainable habits.
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We’re two weeks into the new year, and it’s time to get real. Are you sticking to your goals, or have you already started to slip? In this episode of The Macro Hour, Nikkiey Stott gives you the tough love you need to assess your progress, refocus your energy, and reignite your commitment to your health and fitness goals. Whether you’ve been consistent or need to get back on track, you’ll walk away with actionable strategies to keep moving forward—because it’s not about perfection, it’s about persistence. This is your wake-up call to stay on track and make 2024 your year.
At 75, Jean lost belly fat & boosted her health—no gym required. Her simple, sustainable approach proves it’s never too late to thrive.
In this episode of The Macro Hour, Nikkiey Stott sits down with Candace Tranter, an Integrative Energy Healer and Elite Performance Coach with over 23 years of experience in guiding individuals and couples toward profound personal transformation. Candace shares her expertise, offering insights into overcoming manifestation struggles, regulating the nervous system, and creating lasting change.Together, they explore why manifestation often feels challenging, how stress and subconscious patterns hold us back, and the transformative power of aligning mind, body, and energy. Whether you’re new to energy work or looking to deepen your practice, this episode will inspire you to unlock your full potential and create the life you desire.
In this episode of The Macro Hour, Nikkiey Stott dives into the powerful topic of finding and reclaiming your self-worth. She explores the importance of stepping into the version of yourself that already knows your value and breaks down the pitfalls of tying confidence and worthiness to external factors. Nikkiey shares actionable steps like flipping your narrative to honor yourself, celebrating your progress, keeping promises to yourself, and visualizing your higher self daily. She also touches on how WarriorBabe coaches are uniquely equipped to support this transformative journey. Tune in for an inspiring and empowering conversation designed to help you embrace your worth and step into your best self.
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In this episode of The Macro Hour, Nikkiey breaks down what it really takes to build momentum going into 2026 — and why it has nothing to do with motivation or trying to change everything at once. Real momentum comes from alignment, self-trust, and consistent action…especially when things feel uncertain or uncomfortable. You’ll learn why so many women lose steam after a few weeks, how fitness becomes the training ground for discipline and confidence, and the simple three-step process to create lasting momentum: get clear on what you want, pair vision with action, and release control while staying consistent. If you’re ready to stop restarting and finally follow through on the promises you make to yourself, this episode will help you simplify, align, and move into the new year with real momentum.
In this episode of The Macro Hour, Nikkiey Stott steps beyond macros and workouts to share the real reason why WarriorBabe exists. This conversation is for the woman who feels stuck despite doing everything “right.” Nikkiey breaks down why the issue was never discipline or weight loss—but quick fixes, extremes, and a lack of understanding around how the body actually works. She explains why learning to work with your body changes everything, and how real progress comes from sustainable habits, not perfection. This episode also shares the bigger vision behind WarriorBabe: breaking generational patterns around food, fitness, and self-worth to create lasting, life-changing health.
In this episode of The Macro Hour, Nikkiey Stott explains why so many women quit their fitness journey right before results are about to happen. She breaks down the often-misunderstood middle phase of transformation—the stage where progress feels slow, uncomfortable, and unclear, even though important changes are happening beneath the surface. From internal fat loss and hormonal shifts to rebuilding trust with food, Nikkiey explains why a stalled scale doesn’t mean things aren’t working. If you’ve ever felt tempted to start over because results weren’t showing fast enough, this episode will help you stay consistent, trust the process, and keep moving forward—because finishing is what creates real change.
In this transformative episode of The Macro Hour, Nikkiey Stott breaks down one of the most powerful truths every woman needs to hear: your body is not broken — it’s brilliantly responding to the way you treat it. Through science, mindset shifts, and tough-love coaching, Nikkiey explains how years of stress, under-eating, and over-training keep the body in survival mode — and how to rebuild trust, safety, and strength again. This episode will help women stop fighting their bodies, start listening to their signals, and finally create the internal environment their metabolism wants to thrive in. Because your body isn’t your enemy — it’s your greatest ally.
In this episode of The Macro Hour, host Nikkiey Stott tackles one of the hardest seasons for women who are working on their goals: the holidays. Instead of treating November and December like a “write-off” or a time to start over later, Nikkiey shows women how to hold their standards, enjoy food and family, and stay in integrity with themselves — without chasing perfection. She breaks down the real pressures around holiday food, family comments, and packed schedules, then teaches how to create simple, non-negotiable habits that keep momentum going even on the busiest days. Finally, she dives into the deeper work: identity. Who are you when life gets loud? The woman who abandons herself… or the woman who keeps her power no matter what the calendar looks like? This episode is for the woman who refuses to let the holidays erase her progress — and is ready to become the kind of woman who keeps her word to herself all year long.
This episode calls out the one thing holding most women back: excuses. Not lack of time. Not lack of motivation. Excuses. Nikkiey walks listeners through the real consequences of not finishing what you start, saying yes to everything, and constantly breaking promises to yourself. She teaches how excuses erode self-trust, weaken your character, and block your ability to grow spiritually, mentally, and physically. If you’ve been stuck in the “start-stop-start again” cycle… this episode is the permission slip and calling you’ve been waiting for.
December exposes you. It tests your standards, your discipline, your emotional triggers, and the identity you’ve been building all year. In this episode, Nikkiey breaks down why December is the hardest month to stay consistent — and why that’s exactly why it matters the most. If you’re tired of starting over every January, this is the wake-up call that will finally break that cycle
If you’ve been feeling frustrated, stuck, or like nothing is working… this episode is for you. Nikkiey is speaking straight to the woman who’s ready to throw in the towel — not because she doesn’t want the goal anymore, but because she’s exhausted trying to get there. But before you quit, we need you to hear this. In this powerful episode, Nikkiey is breaking down the three brutally honest questions every WarriorBabe needs to ask before giving up. This isn’t fluff. This is the unfiltered, soul-shifting mindset work that separates women who transform from women who stay stuck. Whether you’re struggling to stay consistent, battling self-doubt, or secretly thinking “maybe this just isn’t for me” — this conversation will remind you of who you are, and what you’re truly capable of. You don’t need a new plan. You need a new perspective. Let’s go.
In this raw and truth-filled episode of The Macro Hour, Nikkiey Stott exposes the most dangerous addiction of all — comfort. While most people focus on cutting sugar, caffeine, or screen time, she reveals how the quiet pull of comfort destroys potential faster than anything else. Nikkiey unpacks how comfort shows up in our everyday habits — from hitting snooze to avoiding risk — and how it slowly erodes confidence, discipline, and drive. Through powerful storytelling and actionable tools, she challenges listeners to step into discomfort as the path to growth, strength, and self-mastery. Perfect for women who know they’re meant for more — but keep choosing easy over evolution.
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