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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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Morning routines become even more important as you get older, especially when it comes to maintaining energy, strength, and mental clarity. In this video, you’ll get a look inside my morning routine at 52, including the habits, workouts, and daily practices that help me stay consistent and feel my best. You’ll see how everything is structured, what actually makes a difference, and how to build a routine that supports your energy, strength, and overall well-being long term.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!Appreciate you all - thanks for watching!
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Menopause belly can feel impossible to lose, but the truth is most women are following advice that simply doesn’t work after 40. In this video, I break down how to reduce stubborn menopause belly in 30 days by focusing on the habits that actually affect hormones, fat storage, and metabolism during menopause. You’ll learn what causes menopause belly, the biggest mistakes that keep it from going away, and the simple nutrition, training, and lifestyle changes that can help you start seeing real progress.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!Appreciate you all - thanks for watching!
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Losing weight is hard, but keeping it off can feel even harder, especially as you get older. In this video, I share how I lost the same 50 pounds five different times and what finally changed that allowed me to keep it off at 50. I break down the mindset shift, habits, and simple strategies that made the difference after years of yo yo dieting, so if you are tired of starting over and want results that actually last, this will give you clarity on what truly works long term.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!Appreciate you all - thanks for watching!
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I pushed my body too far chasing “skinny” and it nearly killed me. In this video, I share the raw story of what happened, how bad it got, and the one shift that saved my life and completely changed my body. This isn’t just about weight loss—it’s about rebuilding health, confidence, and balance after hitting rock bottom. If you’ve ever struggled with your body or felt trapped by diets and quick fixes, this will hit home.#fitness #workout #weightloss This video also covers: WarriorBabe, Nikkiey Stott, Strength Training, menopause, perimenopause, weight loss, Fitness for Women Over 40, Menopause Weight Loss, metabolism, Fat Loss Tips, Sustainable Weight Loss, full body workout, menopause weight loss, weight loss tips, how to lose weight fast, how to lose belly fat, how to lose weight, how to lose weight on menopause, how to lose fat after 40, how to lose belly fat fast, how to burn belly fat, metabolism over 40, weight loss over 40, women's health, women weight loss, woman weight loss
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In this episode of The Macro Hour, Nikkiey Stott sits down with Michelle, a 67-year-old WarriorBabe who transformed her strength, energy, and confidence. After years of under-fueling and losing muscle, she increased her calories, rebuilt her strength, and lost 10 pounds—while shifting her mindset from fear of aging to full empowerment. Her story is proof that it’s never too late to take control of your health and become your strongest self. 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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In this episode of The Macro Hour, Nikkiey Stott breaks down one of the biggest hidden obstacles holding women back—the fear of judgment. It often shows up in subtle ways: waiting until you feel “ready,” avoiding new challenges, or staying quiet about your goals. But beneath it is a deeper fear of being seen, judged, or getting it wrong. Nikkiey shares how this fear is shaped by societal expectations and why it keeps so many women playing small—holding back their results, confidence, and growth. You’ll walk away with simple, actionable strategies to move through it: recognizing when fear is driving your decisions, taking action before you feel ready, and letting go of other people’s opinions. Because confidence isn’t built by waiting—it’s built by doing. 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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In this episode of The Macro Hour, Nikkiey Stott breaks down why sleep might be the missing piece in your fat loss and muscle-building journey.If you’re training hard and eating well but not seeing results, poor sleep could be holding you back. Nikkiey explains how sleep impacts muscle recovery, fat loss, and key hormones like ghrelin, leptin, and cortisol—directly affecting hunger, cravings, and fat storage.She also shares simple, practical tips to improve your sleep so you can start getting more out of the work you’re already putting in.Because real results don’t just happen in the gym—they happen in recovery.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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In this episode of The Macro Hour, Nikkiey Stott explores the growing shift in fitness motivation—from chasing physical results to prioritizing mental and emotional well-being.She explains how movement supports mood, stress regulation, and overall resilience, while also discussing the difference between a healthy relationship with exercise and patterns driven by guilt, identity, or overtraining.Nikkiey shares how redefining your “why” for working out—and focusing on consistent, supportive movement rather than extreme intensity—can create a more sustainable and empowering relationship with fitness.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!
Wearables like the Apple Watch, Oura Ring, and Whoop provide powerful insights into sleep, recovery, and performance—but are we relying on them too much?In this episode of The Macro Hour, Nikkiey Stott breaks down the key metrics that can actually help improve your training and recovery—like HRV, sleep quality, resting heart rate, and readiness scores. She also explores the potential downsides of constant tracking, including losing trust in your body’s signals or becoming overly dependent on data.Nikkiey shares how to use wearable technology as a helpful tool—without letting it control your decisions—so you can balance real data with how your body actually feels.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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In this episode of The Macro Hour, Nikkiey Stott pulls back the curtain on a truth most women need to hear: your fitness tracker is lying to you. After being at a tech conference in DC, where AI food tracking apps became the hot topic, Nikkiey dives into why relying on calorie burn estimates, smartwatches, and photo-based food tracking is sabotaging real progress. She breaks down the hidden dangers of outsourcing your fitness journey to devices that can’t possibly understand your metabolism, hormones, or habits — especially if you’re a woman over 40. With her signature tough love and science-backed approach, Nikkiey gives you the real markers of progress to track, the mindset shifts to make, and the tools to use without becoming a slave to them. If you’ve ever felt stuck, frustrated, or like your hard work isn’t paying off, this episode will show you exactly why — and what to do instead. Stop letting tech call the shots. Take your power back. Tune in now.
Feeling bloated, sluggish, or like you “fell off” after the Fourth of July weekend? You’re not alone—and you’re not broken. In this episode, Nikkiey is walking you through exactly how to shift out of post-holiday guilt and back into your power. With mindset resets and simple habits to rebuild momentum—you’ll walk away recharged and ready to crush your goals. This isn’t about shame. It’s about strategy. Let’s reset—together.
You’re not lazy—you’re misaligned. In this episode, Nikkiey explores why your habits don’t match your goals, and how vision, identity, and strategy are the real keys to transformation. Discover how to get crystal-clear on who you want to become, start thinking like her, and build personalized systems that support her. Because when those three elements line up—motivation fades away, and consistent action becomes effortless.
In this episode of The Macro Hour, Nikkiey Stott is joined by Alexandrea Elman, a certified health coach and wellness entrepreneur, for a refreshing conversation on self-care, slowing down, and tuning into your body. Together, they explore how a more gentle, intuitive approach to health can lead to meaningful progress—especially in a world that constantly pushes for more. From tips on improving digestion and emotional well-being to the importance of reconnecting with your body’s signals, this conversation is a reminder that your path to wellness doesn’t have to be extreme to be effective. If you’re feeling overwhelmed by the pressure to do it all, this episode is your invitation to slow down, reconnect with yourself, and discover a more sustainable path to wellness.
Are you chasing heavier weights but still not seeing the muscle definition or strength you want? In this fire episode, I’m breaking down why the mind-muscle connection is the most underrated—but powerful—tool in your training. We’ll dive into how tuning into your muscles (instead of ego-lifting) can completely shift your results, protect your joints, and unlock strength you didn’t know you had. I’ll walk you through the science, share real examples, and give you practical tools to apply today. If you’ve ever said “I just don’t feel it where I’m supposed to”—this one’s for you.
You step on the scale, see the number, and instantly feel either proud or defeated. Sound familiar? In this episode, we’re cutting through the noise and exposing the truth behind that number. The scale doesn’t tell you the full story—and most of the time, it’s flat-out lying. We’re diving into the critical difference between weight loss and fat loss, why focusing on the scale alone is a huge mistake, and what actually matters when it comes to transforming your body. If you’re ready to shift your mindset, ditch the obsession with the scale, and start measuring progress the right way—this episode is for you.
If you feel like you’re stuck or don’t even want to try anymore, it’s not because you’re lazy—it’s because of the mental barriers you’ve built around what’s possible. In this episode, I’m breaking down how to see those stories for what they are—and how to take small, powerful steps to start showing up for the strongest, most aligned version of yourself.
In this episode of The Macro Hour, Nikkiey Stott sits down with Melissa Ambrosini for a powerful conversation on what it really means to do the inner work. Together, they explore how to shift out of self-criticism, reconnect with your true voice, and build a deeper sense of self-worth. From breaking free of the pressure to constantly hustle to protecting your emotional space, this episode offers a refreshing take on slowing down and showing up for yourself in a more intentional way. You’ll also hear practical insights on regulating your nervous system, cultivating presence, and making empowered choices that align with the version of you that you’re becoming—and more. Tune in for an honest, empowering conversation that will leave you thinking differently about how you move through life.
If you’ve been wondering why your results aren’t matching your effort, this episode is your wake-up call. It’s not about the perfect plan—it’s about the standards you’re living by every single day. In this bold, truth-packed episode, I’m breaking down why most women fall short—not from lack of desire, but from low daily standards. You’ll learn how to shift your identity, tighten up your non-negotiables, and raise the bar so your results finally match your goals. This one isn’t for the half-in, half-out mindset. It’s for the woman ready to elevate everything.
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