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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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The key to success is having a strong sense of purpose, and in this episode, we discuss how important it is to figure out your own motivation. Episode 40 is all about discovering your "why." Join us as we explore real-world examples and doable tactics to assist you in identifying and pursuing your actual passion. Your "why" serves as the motivation behind your activities, and we're here to help you figure it out.
In episode, join us as we discuss the priceless lessons the fitness industry has imparted to us. This video gives important insights regarding human growth through fitness, from tenacity to self-discovery. Gain a new perspective on your fitness quest by learning about the transformational potential of a healthy lifestyle. Together, let's go on a motivational journey that transcends the physical world and explores the more in-depth facets of self-improvement.
In Episode 37, we reveal the techniques for maintaining optimum nutrition and fitness while traveling, so come along for the thrilling ride. Learn useful advice and tactical techniques that will enable you to maintain your health and wellness objectives wherever your travels may take you. We have you covered for everything from quick and efficient exercises to mindful eating on the road.
Explore the key phases of body transformation—cut, reverse, maintenance, and build—in. Master your fitness journey with Warrior Babe insights!
Success isn't determined by how often you fail, but rather by how you bounce back from failure. Join us as we explore the art of embracing failure on your fitness path in this energizing episode. Discover how obstacles can serve as springboards for success.We offer true tales of overcoming adversity to show that failure is not the end, but an essential step in the development of your fitness. Learn how to overcome challenges and increase your resilience like never before.This episode will motivate you to keep moving forward, regardless of whether you've reached a plateau or come across challenges on your fitness journey. Join us in our quest for personal development, and let's turn your failures into your greatest victories!
In this motivating episode, we explore the core concepts of fitness transformation and share the priceless lessons we've learned along the way. Join us as we reveal the keys to success in the health and wellness industry in "6 Things I Wish I Knew At The Beginning Of My Fitness Journey."Learn how to avoid common mistakes and jump-start your fitness journey with knowledge learned from experience. We'll discuss the magic of nutrition, the value of being consistent, and the necessity of setting reasonable goals. Prepare to intensify your workouts and comprehend how important recovery is to reaching your ideal physique.This episode is a transforming trip that touches the mind and soul, not simply the body. We are here to motivate you.
Are you experiencing a sense of stagnation, lack of inspiration, or lack of motivation? If so, you've found the video you were looking for! In "Watch This If You're Lacking Motivation," we go in-depth on the process of discovering your inner drive and rekindling your enthusiasm for living.Join us as we explore the keys to realizing your greatest potential while embarking on a journey of self-discovery and empowerment. This video will rekindle the fire within of you with its potent tales, useful advice, and inspirational thoughts. Learn how to face challenges, make important goals, and remain dedicated to your dreams."
This insightful episode delves at the age-old conflict between diet and lifestyle change. Prepare for a mind-altering experience as we reveal the reality about lasting change. Are you fed up with the never-ending diet cycle that makes you feel frustrated despite its promises of rapid fixes? Join us as we dispel common misconceptions about fad diets and outline a strategy for long-term change.Learn the important distinction between a transient diet and a complete lifestyle change. We'll examine the scientific rationale for why diets frequently fail and how switching to a sustainable lifestyle can provide significant, long-lasting effects. Don't miss this life-changing episode that will open your eyes. Bid adieu to band-aid solutions and welcome a better, healthier future.
Get ready to go on a never-before-seen journey of self-discovery and empowerment in Episode 23 of our transforming series. Join us as we explore the interesting field of personal growth and development in depth and identify the three critical stages that can help you bring about significant change in your life.Are you prepared to ignite the fire of transformation within of you and escape the confines of your comfort zone? In this fascinating episode, we reveal the keys to maximizing your potential and achieving your goals in life. Our knowledgeable hosts will lead you through actionable tips, fascinating insights, and motivational tales that will leave you inspired and prepared to take initiative.
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In this episode of The Macro Hour, Nikkiey Stott is joined by Andrea Simulis, a mom of four who made it her mission to transform her health and fitness seven years ago. Andrea shares her inspiring story of resilience, starting with her ah-ha moment of understanding the power of macros. She opens up about finding time to prioritize her workouts, learning nutrition, and navigating her journey as a busy mom.Andrea also reflects on one of her greatest hurdles—a helicopter crash that occurred during her peak physical condition. She shares how she overcame setbacks, tackled recovery, and relied on tools like TRX to regain her strength. Packed with powerful lessons and inspiration, this episode highlights Andrea’s determination to rise above challenges and thrive in her health journey.
The holidays are here, and with packed schedules, family gatherings, and endless travel, it’s easy to feel like your fitness goals have to take a back seat. But they don’t have to! In this episode of The Macro Hour, Nikkiey Stott shares practical strategies to stay on track with your fitness during the holidays—no perfection required. You’ll learn how to ditch the "all-or-nothing" mindset, fit in quick but effective workouts, and find ways to keep moving even when life feels chaotic. From bodyweight circuits to movement "snacks," this episode will help you stay consistent, keep your momentum, and enter January feeling stronger and more confident than ever.
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 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 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 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.
Nikkiey Stott & Mike Milner reveal how identity shifts drive lasting fitness success. Ditch motivation & build a mindset for real, lasting change. Tune in!
In this milestone 200th episode of The Macro Hour, Nikkiey Stott wraps up Season 2 by reflecting on the most impactful moments, insights, and breakthroughs shared by our incredible guests. We revisit highlights that span fitness breakthroughs, game-changing metabolism insights, and powerful mindset shifts that can transform your health journey. Whether you've been tuning in from the start or just catching up, this episode is packed with inspiring takeaways and a look back at the conversations that made this season truly unforgettable. Join us as we celebrate 200 episodes and the end of an incredible season!
In this episode of The Macro Hour, Nikkiey Stott, uncovers the powerful connection between sleep, recovery, and fat loss. While exercise and nutrition are vital, sleep plays a crucial role in muscle growth, fat burning, and overall performance. We’ll explore how poor sleep affects your fitness goals, hormones, and energy levels, and offer practical tips to improve your sleep quality for better results in and out of the gym.Learn how to make sleep your secret weapon for optimizing fitness, reaching fat loss goals, and enhancing overall well-being.
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