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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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Over 10,000 women have had their lives transformed inside one of our WarriorBabe programs. Nikkiey & the WarriorBabe Team.
Here’s a quick look inside the Blueprint, my comprehensive course on eating and working out for your unique body type.You’ll be able to see a list of modules, how our Q&A sessions work, how to get chat support from our team, and overall what you can expect if you decide to join.If you’re on the fence or just want to see what it’s all about, give it a look and I’ll see you there!At the end, if the Blueprint looks like exactly what you need to get toned, fill out the short application to chat with my team — together we’ll see if we can help you get where you want to be.
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Have questions about how the VIP program works, and how it’s different from the Blueprint? How it can help you reach your fitness goals faster?
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Hey babe — in this video I’m going to answer 4 questions from my weekly livestream! I cover:1. How often you should measure weight & body fat during a cut phase2. Overcoming and eliminating cravings, even if it feels impossible to do so right now3. Which muscle growth supplements to take (or NOT take) when you’re on a calorie deficit4. How much cardio to incorporate into your strength training without affecting your gains
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We all face judgment from others when we confidently step toward new health and fitness goals — in this video, I’ll show you how to deflect criticism and stay on track no matter what comes at you.We’re told that we can’t do it.That we’re being unrealistic.And shame on us for even trying!It’s tough to move forward when the people around you aren’t on your side… but it’s not impossible.Today, I’m going to show you how to do it.
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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.
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In this episode of The Macro Hour, Nikkiey Stott shares why becoming your own health advocate is one of the most important things you can do—especially as you move through your 40s, 50s, and beyond.She breaks down the conversations every woman should be having with her healthcare provider, from hormones and bone density to metabolic and mental health. Nikkiey explains why annual checkups often don't tell the full story and how asking the right questions can help you better understand what's happening inside your body before small issues become bigger ones.If you've ever been told your symptoms are "just part of aging" or left an appointment with more questions than answers, this episode will empower you to take a more proactive approach to your health.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!
Trying to hit your nutrition goals while feeding a family with completely different preferences? You're not alone.In this episode, Nikkiey tackles one of the biggest challenges women face on their fitness journey: staying committed to their health goals without feeling guilty, selfish, or like they have to cook multiple meals every night. She breaks down the mindset shifts that make long-term success possible, practical strategies for simplifying family meals, and how to navigate conversations with loved ones without turning food into a source of tension.If you've ever felt torn between taking care of yourself and taking care of everyone else, this episode will help you create a sustainable approach that supports both your goals and your family life.Tune in to learn how to make healthy eating work in the real world—without guilt, overwhelm, or becoming a short-order cook.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!
In this episode of The Macro Hour, Nikkiey Stott tackles one of the biggest misconceptions in fitness: that more is always better.If you've been feeling run down, stuck in a plateau, or frustrated that your hard work isn't translating into results, your body may be asking for recovery—not more workouts.Nikkiey breaks down the importance of deload weeks, how strategic recovery supports muscle growth and long-term progress, and why taking a step back doesn't mean you're falling behind. In fact, it may be exactly what your body needs to move forward.Because recovery isn't a setback—it's part of the process.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!
In this episode of The Macro Hour, Nikkiey Stott sits down with board-certified plastic and reconstructive surgeon Dr. Rady Rahban for a conversation that challenges the way we think about confidence, beauty, and self-improvement.Why do some women transform their bodies and still feel unhappy? How much of what we see in the mirror is shaped by social media, comparison, and unrealistic expectations? And where does plastic surgery fit into the pursuit of feeling your best?Together, they dive into the deeper psychology behind these questions, offering a refreshing and honest perspective on body image, self-worth, and what true confidence really looks like.Connect with Dr. Rady Rahban: • Podcast: Plastic Surgery Uncensored • Instagram/TikTok: @drradyrahban • Website: www.radyrahban.comIf you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!
In this episode of The Macro Hour, Nikkiey Stott breaks down the invisible work that happens before physical transformation ever shows up.So many women quit too soon because they expect immediate results, but real progress starts internally first. Nikkiey explains what’s happening beneath the surface in the early stages of a fitness journey — from metabolic and hormonal changes to rebuilding consistency, trust, and identity through daily choices.She also dives into the emotional side of transformation, including the discomfort of outgrowing old habits, the danger of comparison, and why patience is essential when creating lasting change.If you’ve ever felt discouraged because your results aren’t happening fast enough, this episode is a powerful reminder that progress is still happening — even when you can’t see it yet.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!
In this episode of The Macro Hour, Nikkiey Stott breaks down why most fitness programs fail—and it’s not because the program itself is broken. The real issue? Most people start without first taking an honest look at their habits, lifestyle, stress, and patterns.Nikkiey walks through five powerful questions to ask yourself before starting any health or fitness journey, helping you build a plan that actually fits your real life. From overcoming all-or-nothing thinking to defining what success truly means for you, this episode is all about creating sustainable results that last. If you’re tired of starting over, this conversation will help you approach your journey differently.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!
In this episode of The Macro Hour, we’re sharing a recent weekly community call broadcasted inside the WarriorBabe community: Fat Loss, Maintenance & Building: The 3 Phases Explained.Nikkiey Stott breaks down the three key phases of a successful fitness journey — fat loss, maintenance, and building — and explains why lasting results come from strategically cycling through each phase, not staying stuck in a constant calorie deficit.She covers why under-eating can slow progress, how maintenance helps reset the metabolism and prevent yo-yo dieting, and why building muscle is essential for long-term body composition, strength, and overall health.If you’ve ever felt stuck despite doing “everything right,” this episode will help you better understand what your body actually needs to create sustainable results.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!
In this episode of The Macro Hour, Nikkiey Stott breaks down how alcohol actually impacts your fat loss and body composition goals—and how to enjoy your summer without completely throwing off your progress.From disrupted sleep and increased cortisol to lowered inhibitions and poor food choices, Nikkiey explains what’s really happening inside your body when alcohol enters the picture. But this episode isn’t about cutting out social events or avoiding fun—it’s about learning how to approach drinking with intention instead of guilt or extremes.She shares practical strategies to help you stay in control during summer outings, weekends, and nights out, so you can enjoy your life and continue making progress toward your goals.Because one intentional night out won’t ruin your results—but repeated patterns without awareness just might.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!
In this episode of The Macro Hour, Nikkiey Stott breaks down why motivation isn’t the key to consistency—and what actually is.She explains how relying on motivation keeps you stuck in an all-or-nothing cycle, while building simple systems creates lasting results. From reducing friction and planning ahead to creating “minimum” habits for busy days, this episode gives you the tools to stay consistent no matter what life throws at you.Nikkiey also dives into the role of identity—how showing up daily shapes who you become, and why true transformation happens when consistency becomes part of who you are.If you’re tired of starting over, this episode will help you build a routine that actually sticks.If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!
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