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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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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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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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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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Hey babe — this is a recording of Q&A normally reserved for our 1-on-1 coaching VIP program members, but today I’m going to pull back the curtain and give you some real gold! I cover:1. Why age doesn’t affect your ability to hit your goals, and a look into the strategies behind getting toned at any age…2. Creating habits that allow you to transform what you believe you can achieve while ignoring habits that don’t matter…3. How to achieve a higher standard for yourself than you ever thought possible… And a ton more juicy stuff.Join me in the video above where I dive in deep and show you how to build a toned body that will last you forever!
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Massive action is a lie—nothing keeps you stuck more than thinking you must change everything at once. Real change starts with small, consistent steps.
In this training, I share a few tips that would literally have saved me from years of starving myself on bad diets and fitness plans.Even if you never listen to anything else I say, watch this video — it’s a shortlist of some of the most important tips I’ve learned in the process, including:What you should do when you mess up and have that slice of pizza or chocolate — and why it’s not as bad as you think…The muscle group you definitely shouldn’t train every day if you want to get toned…Why carbs are not evil, and how to properly incorporate them into your diet…Why an hour of focused exercise is more effective than spending 3 hours on cardio…What really happens when you take shortcuts in your workouts and diet…
If you don’t have your mindset straight, you’ll defeat yourself before you ever even get to the gym or prep your first meal. So how do you fix that?Check out this video with my entire process for cutting out all the toxic mental gunk holding you back. Specifically, how you can:Take responsibility for where you are right now and stop feeling like a victimIdentify the “YoYo” patterns that stop you from getting resultsDiscover the triggers behind your bad habits and eliminate themAnd get to the root of the problem and take back controlThis might not be a sexy topic, but it is 100% the biggest barrier you need to destroy in order to be present in the gym, in your eating, and in every other area of your life.
In this episode of The Macro Hour, Nikkiey Stott dives into the big NOs in the fitness world, breaking down common pitfalls and misconceptions that can hinder your progress. From the quick-fix mentality to overtraining and other common mistakes, Nikkiey highlights the errors many make and how to avoid them. Whether you're just starting your journey or looking to fine-tune your routine, this episode provides clarity on what not to do and offers actionable tips to help you focus on what truly works. Tune in to learn how to navigate the noise, avoid unnecessary setbacks, and make smarter choices for lasting results.
In this episode of The Macro Hour, Nikkiey Stott is joined by Jennifer Joy Jimenez, a renowned wellness coach and motivational speaker, to explore the intersection of resilience, self-confidence, and holistic health. Jennifer shares her insights on how mindset and emotional well-being play a critical role in achieving lasting health transformations. Together, we discuss practical strategies for overcoming self-doubt, building inner strength, and creating a balanced approach to fitness and nutrition. If you’re ready to level up your mindset and embrace your power, this conversation is packed with inspiration and actionable advice to help you thrive.
In this episode Nikkiey Stott takes on a challenge that can feel discouraging on any health journey: handling unsupportive partners. She’ll explore why your partner may feel hesitant or even resistant to your goals—often due to their own insecurities or fears about how these changes may affect your relationship. Understanding these perspectives can be the first step to approaching these conversations with empathy rather than defensiveness.From setting the right tone to inviting your partner to join your journey (without pressure), you’ll learn actionable tips to foster understanding, mutual respect, and find alternative sources of support when needed. Your health goals are about you, and with a little empathy and communication, you can move forward confidently, no matter the response. If you’re working toward a healthier lifestyle and want to bring your partner on board—or at least find common ground—this episode is for you.
In this episode, Nikkiey Stott sits down with Janet Smith, an Experienced Registered Yoga Teacher (E-RYT) and nationally certified group fitness instructor, who is on a mission to inspire women to stay active as they age. Janet shares her personal journey of blending her educational expertise with her passion for fitness, candidly discussing her struggles with nutrition and fitness. Through resilience and a positive mindset, she transformed her life and now empowers others to do the same.Together, Nikkiey and Janet explore the challenges of perimenopause, including Janet’s symptoms, her experience with hormone replacement therapy (HRT), and the importance of finding what works best for your body. This episode is packed with valuable insights on embracing change and maintaining a positive approach to health and wellness.
In this episode Nikkiey Stott dives into the critical role of nutrition in injury recovery. She breaks down the essential nutrients that aid in healing—like protein for muscle repair, omega-3s for inflammation control, and antioxidants for cellular protection. Learn which foods to prioritize, which to avoid, and practical tips for staying on track during your downtime. Whether you’re dealing with a minor setback or a major injury, this episode offers a comprehensive guide to fueling your body for a faster, stronger recovery.
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Join Nikkiey Stott in this special milestone episode of The Macro Hour as we celebrate reaching 500,000 downloads! To mark this incredible achievement, Nikkiey will read heartfelt testimonials from our amazing listeners. Hear how The Macro Hour has inspired, motivated, and transformed the lives of our WarriorBabe community.Tune in to share the joy, reflect on our journey, and get inspired by real stories of success and transformation. Thank you for being a part of this incredible journey—here’s to many more episodes and milestones ahead!Don’t miss this special episode! Subscribe, leave a review, and share your own story with us.
In this episode of The Macro Hour, Nikkiey Stott interviews a WarriorBabe client, Jenna, who, a year after gastric sleeve surgery, shares why she wishes she had joined WarriorBabe first. Discover how WarriorBabe's focus on mindset and behavior shifts provided her with the sustainable changes she needed for her health and fitness goals.Tune in for an inspiring story of transformation, challenges, and breakthroughs that highlight the importance of a holistic approach to fitness. Subscribe, leave a review, and share this episode with anyone on a fitness journey.
Hear Lisa Brothers' powerful fitness journey with WarriorBabe. From challenges to triumphs, get inspired by her real-life transformation and success story.
Wanna know why the scale doesn’t tell the whole story of your health and fitness achievements?Too often, we get caught up in the numbers, obsessing over every pound gained or lost. But here’s the truth: the scale is just one tool in your fitness arsenal. It doesn’t account for muscle gain, fat loss, improved endurance, or the mental victories along the way.In this episode we’ll explore how to measure your progress in more meaningful ways – from tracking your strength gains and energy levels to noticing how your clothes fit and celebrating the daily habits that drive long-term success.Join us as we bust the myths about weight and redefine what success looks like in your fitness journey. It’s time to shift your focus from the scale to the bigger picture of health and wellness.Tune in, and let’s get started!Get 15% off your first purchase at paleovalley.com/themacrohour
What does it take to be successful in your fitness journey?The key is realizing that YOU are in control of your results. While having a coach provides invaluable guidance, support, and tools, it's your consistent effort and dedication that make the ultimate difference. We explore the power of taking control of your fitness journey, how a coach can provide objective perspectives and tailored strategies, and the importance of consistency and perseverance.You'll also hear real-life examples of success stories from those who embraced their control. Gain a deeper understanding of your role in your fitness success, learn how to leverage coaching for maximum benefit, and discover actionable tips to stay motivated and consistent.Get inspired by stories of individuals who took charge and transformed their lives. Remember, a coach can show you the way, but it's you who walks the path. Stay committed, stay strong, and watch yourself achieve incredible results. Don't forget to like, comment, and subscribe for more empowering fitness content!Get 15% off your first Paleovalley purchase at paleovalley.com/themacrohour
Join us on a special episode of The Macro Hour as we feature a riveting replay from the "For You From Eve" podcast. In this episode, our very own Nikkiey Stott sits down with host Olivia Eve Shabo (@foryoufromeve) to share the inspiring tale of her personal fitness journey and the birth of WarriorBabe.Discover how Nikkiey transformed her life through fitness and how her passion led to the creation of a community that empowers women to take control of their health and physique. From overcoming challenges to celebrating victories, Nikkiey's story is a powerful testament to resilience and vision.Whether you're a long-time listener or new to the world of fitness, this episode offers valuable insights and motivation for anyone looking to embrace a stronger, more empowered version of themselves. Tune in to hear how one woman's dedication to fitness grew into a movement that continues to inspire thousands across the globe.Don’t miss this deep dive into the origins of WarriorBabe and learn firsthand why Nikkiey is passionate about helping women achieve their fitness and lifestyle goals.
In this inspiring episode, WarriorBabe Marie shares her 40+ fitness journey. Get tips, motivation, and real talk to help you thrive at any age. Tune in now!
Discover why teaming up with a fitness and nutrition coach could be the game-changer you need in your health and fitness journey. This episode dives into the crucial role coaches play in not just crafting personalized workout and nutrition plans, but also in educating and motivating you to surpass your goals.Personalized Guidance: How a fitness coach tailors workouts to your unique needs, enhancing both results and safety.Nutritional Expertise: The importance of macronutrient balance and how a coach can demystify your dietary needs.Accountability & Motivation: Stay on track with the support of a coach who pushes you to keep moving forward, even when it gets tough.Whether you're a fitness newbie or a seasoned gym-goer, understanding the value of professional guidance can significantly elevate your results. Tune in to find out how a coach can help you optimize your health and smash your fitness goals.
These three crucial concepts will define your success. Whether you're just starting out or looking to revamp your approach, understanding these principles is key to achieving and maintaining profound results.1. Self-Discipline: It all starts with self-discipline. Mastery over your actions and decisions every day dictates how far you'll go. Sticking to your workout routine, choosing the right foods, and saying no to shortcuts are all acts of discipline that contribute to the bigger picture of your fitness goals.2. Know Your Why: Dig deep and anchor yourself to a powerful 'why.' This is the driving force behind your sweat and effort. When the going gets tough, your 'why' will keep you grounded and push you forward, transforming challenges into stepping stones toward your goals.3. Visualization: See it before you achieve it. Visualization isn't just daydreaming; it's a potent tool for success. By imagining your ideal body or visualizing yourself conquering workouts, you’re programming your mind to act in ways that make those images a reality. Visualization strengthens your mental fortitude, aligning your subconscious with your conscious efforts.Ready to transform? Keep these concepts close to heart, and watch how they revolutionize your approach to fitness. Remember, it's not just about changing how you look, but about evolving how you live.
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